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 – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
:30 Alt Groiners
:30 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 (35/25)|(25/20)*
9 DB Sumo Deadlifts
12 Box Jumps (24/20)
*Heavy DBs Optional
(Score is Rounds + Reps)
RX+
50/35