Announcements

Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/
You will be rewarded for your efforts. Thank you for your continued support!
HERO WEEK May 24-28, 2021
Holiday Hours for Memorial Weekend
Closed Saturday May 29- Monday May 31.

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS FOR QUALITY

25’ Walking High Kicks

25’ Toe Walk

25’ Walking Staggered Stance Good Mornings

25’ Heel Walk

25’ High Knees

25’ Butt Kickers

Into…

2-3 ROUNDS

30 Single Unders

20 Slow Deadbugs

10 Shoulder Taps

10 Plate Around the Worlds + :20 OH Hold

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice HS Hold or HS Walk

(No Measure)

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll/Lacrosse Ball Traps + Upper Back

(No Measure)