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
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