Announcements
Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.
Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD
CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
100m Jog
Into…
2 SETS*
6 Box Step-Ups (workout height)**
*SET 1 unweighted if needed / SET 2 add weight if you plan on using it during the workout.
**During the Step-Ups, think about a solid plant of the foot to the box then driving strong and stable to pull the trail leg up. If you need assistance in the stand, place both hands on the thigh on the front leg and push as you stand to bring the second leg to the box. Practice counting every 5 or 10 reps out loud when you reach the top of the box.
Workout
Metcon (Time)
“CHAD”
FOR TIME
1000 Box Step-Ups (20)*
*45/35 added in weight – ruck, plate, vest, or DB
**750/500/250/100 reps are all options for completion
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs or 5:00 EZ Pedal
(No Measure)