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
Metcon (No Measure)
30s work/30s rest
0-5mins- Sandbag Zurcher squats 100/75 or 75/50#
5-10mins- Incline DB Press 50/35# 35/20#
10-15mins- Ring/matador dips
15-20mins- Flutter kick crunches
20-25mins- SL KB RDLs
25-30mins- Banded Bicep curls
**5mins per station then rotate.
scale movements as needed. Use a band on the rings/matador if you need to.