Thursday

19
May

Thursday

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)

3 SETS

5 Inch Worms + Push-Up

10 Scap Pull + Ring Rows

10 BB Strict Press

:30 Hollow Hold

:30 Cardio Choice (Bike / Row / Run / Ski)

Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Pull-Ups (Weighted Optional)

MIN 2 – Cardio of Choice (Moderate)**

Immediately Into…

EMOM x 10 MINUTES

MIN 1 – 10 Strict Press (Athlete Choice, Light-Moderate)

MIN 2 – Cardio of Choice (Moderate)**

Immediately Into…

EMOM x 10 MINUTES

MIN 1 – 50 Russian Twists (Weighted Optional)

MIN 2 – Cardio of Choice (Moderate)**

*Workout for Quality

**Cardio of Choice = Run / Row / Bike / Ski for Equivalent 1:00 Effort. Athlete may alternate between options.

(No Measure)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Mid-Upper Back

(No Measure)

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