Announcements

Dec Holiday Hours:
Dec 23- NO 430pm class only
Dec 24th & 25th- CLOSED
Dec 26th- Open Saturday WOD @ 830
Dec 31 & Jan 1- CLOSED
Jan 2- FFL Community WOD and opener to 2021
Jan 11- Start the Whole Life Challenge

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EVERY 3:00 FOR 3 SETS

200m Run

10 Up-Down + Box Step-Up (24/20)

50 Single Unders or 30 Double Unders

(Rest Remaining)

-1:00 Flow Stretching b/t Sets-

Then… Move into Skill Session

ON A 10:00 RUNNING CLOCK…

Practice Any Bar Movement — Pull-Up / TTB / Bar Muscle-Up*

*The goal of this time is to allow athletes to practice without pressure. Have fun and work the room. In between sets, perform 3 Box Jump Overs experimenting with different techniques…

Beginner – Jump or Step-Up with Step Down

Intermediate – Jump Facing Box, Spin On Box, Step Down

Advanced – Lateral Jump, Stay Crouched Across Box, Step or Jump Down to Cycle

Workout

Metcon (Time)

FOR TIME

10-20-30-40-50

Box Jump Overs (24/20)

Sit-Ups

(Score is Time)

Finisher

Metcon (No Measure)

EVERY 1:30 x 5 SETS

150m Shuttle Run*

*Perform (3) 50m Shuttle Run increments. Rest in time remaining of each Set.

(No Measure)