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 – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
Min 1 – :40 Bike (EZ) or Row
Min 2 – :40 Lunges
Min 3 – :40 Jumping Jacks
Min 4 – :40 Mountain Climbers
Workout
Metcon (AMRAP – Reps)
3 SETS FOR REPS
1:00 – DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20)
1:00 – Up-Downs
1:00 – Air Squats
1:00 – Alt V Ups
1:00 – Cardio of Choice (Bike/Row/Jump Rope/100m run
-Rest 1:00 b/t Sets-
(Score is Reps)
Cool Down
Warm-up (No Measure)
ROMWOD
(No Measure)