Tuesday

6
Dec

Tuesday

Announcements

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)

EMOM x 10 MINUTES

MIN 1 – :45 Bike @ Mod Pace*

MIN 2 – 10 Slow Bootstraps

MIN 3 – :45 Med Ball Front Squats

MIN 4 – 10 Slow Push-Up to Pike

MIN 5 – :45 Up-Downs

*Increase to Hard Pace on Second Round

Extended Warm-up

Metcon (No Measure)

2 SETS FOR QUALITY

12 Alt. KB Goblet Side Lunges

12 KB Deadbugs*

*L+R = 1-Rep

-Quick Walking Rest b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for time)

4 SETS

30 Unbroken Wall Balls (20/14)|(14/10)*

12/10 Cal Bike

-Rest 1:30 b/t Sets-

*Adjust reps as needed to a number that is tough, but doable to complete unbroken. Option to go (30/20)|(20/14)

(Score is Slowest Set)

KG WB: (9/6)|(6/5)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)