Wednesday

18
May

Wednesday

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)

2 SETS

1:00 Alt Groiners

1:00 Bootstrappers

Into…

2 SETS (:15 ON/:15 OFF)

MOVT 1 – Reverse Lunges

MOVT 2 – Bodyweight Sumo Good Mornings

MOVT 3 – Single Leg RDL (Right Leg)

MOVT 4 – Single Leg RDL (Left Leg)

Strength

Sumo Deadlift (5-5-5-5-5)

*Start Moderate & Build to Heavy

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

7 DB Up-Downs (50/35)|(35/20)*

9 DB Sumo Deadlifts

12 Box Jumps (30/24)

*Heavy DBs Optional

(Score is Rounds + Reps)

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

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