Announcements
Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia.
Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun.
RSPV on FB event please.
https://fb.me/e/4i9Yv0wVa
CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
1:00 Bike*
10 Box Step Overs
10 Push Up to Pike**
*Increase pace each succeeding round.
**When in Pike, alt. stretching one calf out for a second or two, switching to the other side, then returning to the next Push Up Rep.
Workout
Metcon (AMRAP – Reps)
4 SETS FOR REPS
1:00 – Max DB Floor Press (50/35)|(35/20)
1:00 – Max Sit-Ups
1:00 – Max Box Jump Overs (24/20)
1:00 – Max Cal Bike
-Rest 1:00 b/t Sets-
(Score is Reps)
KG DB: (22.5/15)|(15/10)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:30 Door Way Stretch (R)
1:30 Door Way Stretch (L)
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)
(No Measure)