Tuesday

12
Apr

Tuesday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

4 Push-Up to Pike

8 Groiners

5 Hang Muscle Clean + 10 Elbow Punches

8 Air Squats

Strength

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

7-5-5-3-3

Strict Press*

*10 DB or KB Goblet Squats after each working set (Athlete Choice, Moderate-Heavy)

(Score is Weight)

Workout

RUN IT BACK (Time)

2 SETS

15-12-9

Thrusters (135/95)|(95/65)

Cal Bike*

-Rest 3:00 b/t Sets-

*12-10-7 Alternate Cal Option

(Score is Total Time)

KG BB: (60/42.5)|(42.5/30)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Banded Hamstring Stretch (R)

1:00 Crossbody Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

1:00 Crossbody Banded Hamstring Stretch (L)

(No Measure)