Announcements

COFFEE Taste testing from Buzzed Brew Coffee. Crystal will be here Saturday, April 17th at 930 to hand out samples and sell her delicious coffee to those interested. Let help this start up biz get STARTED! We will be selling this amazing cold brewed coffee very soon.
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

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Warm-up

Warm-up (No Measure)

LINE DRILLS

Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call.

ON A 5:00 RUNNING CLOCK…

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

-Immediately into-

ON A 5:00 RUNNING CLOCK…

400m Jog

AMRAP In Remaining Time…

10 Scap Push-Ups

5 Up-Downs

10 Scap Pull-Ups

5/5 SA Tempo DB Bent Over Row (30X1)

Strength

Pull-ups (Max Strict Pull-Ups)

2 SETS

Max Strict Pull-Ups*

*Dropping from the bar ends the set.

-Rest as Needed b/t Sets-

(Score is Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 25 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP of 6 Alt. Single DB Up-Down Devil’s Press (50/35)|(35/20) + 6 Chest to Bar Pull-Ups

MIN 5 – Rest

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)