Monday

20
Jun

Monday

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 – Core30

View Public Whiteboard

Metcon

Metcon (No Measure)

10-1

Pike Raises over KB/DB (any object will work about 6in tall)

Reverse crunches

Ex: 10 pike raises, 10 reverse crunches then 9 of each, 8 of each and so on

Rest 2 min

For time

50 Alt V Ups

Pike Raise Demo

https://youtu.be/LCsZgaFmvFM