Thursday

Announcements

COFFEE Taste testing from Buzzed Brew Coffee. Crystal will be here Saturday, April 17th at 930 to hand out samples and sell her delicious coffee to those interested. Let help this start up biz get STARTED! We will be selling this amazing cold brewed coffee very soon.
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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Alt. Single Leg DB RDL*

MIN 2 – :40 Hollow Hold

MIN 3 – :40 Glute Bridge-Ups

MIN 4 – :40 Step Ups

*DB optional, move with control.

**Keep DB light for all movements in the Warm-Up

Workout

Metcon (AMRAP – Reps)

EMOM x 20

45 on / 15 off

Min 1- DB DL (athletes choice)

Min 2- Sit Ups

Min 3- Box Jumps (24/20)

Min 4- KB Front Rack Hold AHAP

(Score is Time)

KG KB: (24/16)|(16/12)

Cool Down

ROMWOD