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)

ON A 10:00 RUNNING CLOCK…

3:00 Bike or Row (EZ-Moderate)

1:00 Childs Pose w/ Shoulder variation

1:00 Alt Glute Stretch

1:00 Alt. Calf Stretch

20 Alt. Groiners

10 Bootstrappers

10 Alt. Samson Stretch

10 DB DL

10 DB Hang Muscle Clean

Workout

PICK YOUR POISON (Time)

5 ROUNDS FOR TIME

10 Hang DB Power Clean (35/25)(25/20)

20 cal row or 15 cal bike

(Score is Time)
15 min cap

RX+

50/35

Scaled

Less weight

Fewer cals

Finisher

Metcon (No Measure)

5 rounds for quality

8/8 SL DB Glute Bridges

10 hollow rocks (DB overhead option)

8/8 Standing SA DB Press

:30 plank

-Rest 30 sec between rds-

()