Monday

18
Apr

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 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Bike or Row (EZ Pace)

Immediately Into…

AMRAP x 6 MINUTES

10 Alt. Groiners

5 BTN Snatch Grip Push Press

10 Alt. Reverse Lunges (Barbell Optional)

5 Kang Squats

10 Alt. Elbow Punches

5 Push Up Down Dog

Workout

Metcon (Time)

FOR TIME*

20 Back Squat (155/115)|(135/95)

30 Hand Release Push-Ups

30 Front Squats (115/75)|(95/65)

30 Hand Release Push-Ups

40 Overhead Squats (95/65)|(75/55)

30 Hand Release Push-Ups

50 Air Squats

*Barbell comes from the ground for all Squat Sets

(Score is Time)

KG BB 1: (85/60)|(60/42.5)

KG BB 2: (60/42.5)|(42.5/30)

KG BB 3: (50/35)|(35/25)
Scaled

Less weight

15-20 push ups

Cut squat reps down

RX+

185/135

135/95

115/75

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Quads / Hammies Roll

(No Measure)