Wednesday

8
Dec

Wednesday

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)

1:00 Perfect Kang Squats

Into…

2 ROUNDS

10 Barbell Good Mornings

10 Alt. Step-Back BB Lunges

10 Reverse Crunches (lying knee tucks)

10 Alt. Scorpion Stretch

:30 Hollow Hold

:30 Plank Hold

*After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the DL with some load!

Strength

Deadlift (1×6 / 1×4 / 1×2)

DEADLIFT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

(Score is Weight)