Monday

25
Apr

Monday

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!

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Run

Into…

3 ROUNDS

5/5 Single Leg DB RDL

5/5 Single Arm DB Upright Row

5 Tempo Push-Up (31X1)*

*The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Sumo Deadlift High Pull (95/65)|(65/45)

12 Strict Ring or Box Dips

100m Run*

*Run increases by 100m each round. 100m, 200m, 300m etc…

(Score is Rounds + Reps)

BB KG: (42.5/30)|(30/20)

Post-Workout Strength

Metcon (Weight)

4 SETS FOR QUALITY

12/12 Single Leg DB Glute Bridge (Athlete Choice)

12 Barbell Bent Over Row (Athlete Choice)

12 Barbell Rollouts

-Rest as Needed b/t Sets-

(Score is Weight)

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