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)
Agility Ladder Drills!!
7-8 min
Review gymnastics options for EMOM
8-10 min
Workout
Metcon (No Measure)
EMOM x 28 MINUTES
MIN 1 – 8-12 Strict “Odd” Gymnastic Pull*
MIN 2 – 7/7 Reverse DB Lunges (35/25)|(25/20)
MIN 3 – :45 Static Hold w/ Weight**
MIN 4 – :45 Static Hold Body Only***
*Strict Gymnastic Pull Options:
Wide or Narrow Grip
Mixed Grip
Rope or Ring Pull-Up
Chin-Up
Supinated Ring Row
**Static Hold w/ Weight Options:
Farmer Hold
Front Rack Hold
Mixed/Filly Hold
Floor Press Hold
**Static Hold Body Only Options:
Tuck Hold
Side Plank
Glute Bridge
Pike or HS Hold
(No Measure)