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)
3 rounds
5 scap push up
5 scap pull ups
5 kip swings
5/5 cossack squats
5 up downs
5/5 single leg glute bridge
Into..
Review sandbag carry + practice round of cindy
Partner Metcon
Metcon (AMRAP – Rounds and Reps)
TEAMS OF 2
On a 25 min clock
Buy In: 30 synchro burpees
Into..
AMRAP in time remaining
Partner 1: AMRAP Cindy
Partner 2: 150 foot sandbag carry (100/75)(75/50)
*When partner 2 gets back from the carry switch places
*Cindy = 5 pull ups 10 push ups 15 air squats
*Score is total rounds + reps of Cindy
Scaled
Fewer burpees
RR
Knee push ups