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!
Summer time Sexy 6 week challenge starts Monday June 7th. Get signed up before Friday June 4 for pics, scans and all nutrition info need from the private group!! Sign up on the roster by the white board on shelf.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Halo

Into..

2 SETS

5 Inch Worm + Push-Up

10/10 deadbugs

10 Bootstrappers

12 Alt Cossack Squats

Strength

Back Squat (5-4-3-5-4-3)

20 min clock

*Start Moderate build to Heavy. Wave loading.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 DB Front Squats (35/25)|(25/20)

20 Hand Release Push-Ups

(Score is Time)
9 min cap

RX+

50/35

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll/Lacrosse Ball Traps + Upper Back

(No Measure)