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
Functional BodyBuilding
Metcon (No Measure)
Full Body Circuit #1
AMRAP 14
6/6 KB/DB Lateral Box Step Ups
8/8 KB/DB Seated Strict Press
12 banded bent over rows
15 straight leg sit ups
20 bicep curls (10 each arm)
-Rest 2 min-
Full Body Circuit #2
AMRAP 14
6/6 DB/KB Bulgarian Split Squats (use box for rear foot)
8 decline push ups (feet on box)
12 bent over banded pull aparts
15/15 Russian Twists w/ DB
20 DB tricep kickbacks (10 each arm)