Wednesday

13
Apr

Wednesday

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 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

ATYT x 10

30 sec Pec Stretch on rig (left and right)

Into…

2 ROUNDS

:30 jump rope

10 PVC Pass Thru

10 Around the Worlds

5/5 T Spine Rotations

8 Tempo Strict Press w PVC (3131)

Into..

Barbell Set up for Strict Press

Strength

Shoulder Press (7-5-5-3-3)

7-5-5-3-3

Strict Press*

*Perform 15 hollow rocks after each set

*20 min clock

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15-12-9-6

Push Press (115/85)(95/65)

50-50-50-50

Double Unders
RX+

135/105

Scaled

Less weight

75 SU

*10 min cap

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Twisted Cross (left and right)

1:00 childs pose

(No Measure)