Thursday

1
Dec

Thursday

Announcements

Closed Saturday Dec 4 for JingleBell Jam
Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

2:00 Bike (EZ-Mod)

2 ROUNDS

10 Box Step Ups

10 Scap Pull-Ups

10 Tuck Ups

1:00 Bike (Mod-Hard)

2 ROUNDS

8 Alt DB Goblet Curtsy Lunge

8 Small Kip Swings

8 V-Ups

Workout

Metcon (Calories)

AMRAP x 21 MINUTES*

Max Cal Bike

*Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)|(35/20)/(24/20) + 10 Toes to Bar. 1:30 Cap on DB Box Step-Overs + TTB each round.

(Score is Total Calories)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Stretch (R)

2:00 Pigeon Stretch (L)

2:00 Forward Fold

(No Measure)