28
Dec
Wednesday
Announcements
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Halo
Into..
250m row
5/5 Samson
5/5 Step Ups
10 KBS
Into..
Review Barbell Lunge
Strength
Back Rack Lunge (4 x 10)
Reverse lunge…5 reps per side
15 min clock
Moderate weight
Metcon
Metcon (Time)
For time
1k Row or 60/40 cal bike
50 KB Box Step Ups (53/35)(35/26) (24/20)
50 KBS (53/35)(35/26)
15 min cap
RX+
70/53
Scaled
Less weight
Fewer reps