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)

2 ROUNDS FOR QUALITY

25’ Walking High Kicks

25’ Toe Walk

25’ Walking Staggered Stance Good Mornings

25’ Heel Walk

25’ High Knees

25’ Butt Kickers

Into…

2 ROUNDS

30 Single Unders

20 Slow Deadbugs

10 Shoulder Taps

10 Plate Around the Worlds + :20 OH Hold

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice HS Hold or HS Walk

(No Measure)

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round
*20 min cap

Scaled

2:1 ratio SU

200-300m run

40-30-20-10-5

Cool Down

Warm-up (No Measure)

FOR RECOVERY

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

(No Measure)