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!
Summer time Sexy 6 week challenge starts Monday June 7th. Get signed up before Friday June 4 for pics, scans and all nutrition info need from the private group!! Sign up on the roster by the white board on shelf.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 8 slam ball DL + 8 Slam Ball Strict Press

MIN 2 – 15 Jumping Jacks + 10 Tuck Ups

MIN 3 – :45 Lungester**

MIN 4 – 10 scap push up + downdog stretch

*1st Round EZ-Mod pace, 2nd Round Mod-Hard pace

**1 Lungster = Lunge + Lunge + Squat

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – 10-12 slam ball (30/20)(20/10)

MIN 2 – :45 cardio of your choice

MIN 3 – :45 Max Crossbody Mountain Climbers

(Score is Lowest Reps of Mt. Climbers)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

ROMWOD

(No Measure)