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!
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
10 Bootstrappers
10 Alt Samson Lunges
10 Push-Up to Pike
Into…
EMOM x 6 MINUTES
MIN 1 – :30/:30 Posterior Movt 1/ Posterior Movt 2
MIN 2 – :30 scap pull up/:30 kip swing
*1st Round = Bodyweight Goodmorning / Alt Reverse Lunges
2nd Round = KB Sumo DL / Alt Cossack Squats
3rd Round = KBS / Goblet Lunges
Workout
Metcon (1 Rounds for time)
EVERY 5:00 x 4 SETS*
20 Russian KB Swings (70/53)|(53/35)
20 Alt. Goblet Reverse Lunges
12 burpees
12 pull ups
*Rest remaining time before next set
(Score is Slowest Set)
RX+
C2B
Scaled
Less weight
RR/Banded PU
Cool Down
Warm-up (No Measure)
FOR RECOVERY
ROMWOD
(No Measure)