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)
AMRAP x 5 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Scap Pull-Ups
10 Tuck-Ups
Into…
AMRAP x 5 MINUTES
10 Box Step Ups
:30 Row (Mod)
5 Kipping Swings
5 Hanging Knee Raises
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
1000/800m Row
14 Alt. DB/KB Front Rack Lunges (35/25)(25/20)
16 Toes to Bar
18 Box Jumps (24/20)
(Score is Rounds + Reps)
RX+
50/35
Scaled
Less weight
HKR
Step Ups
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Foam Roll Lats (Each Side)
1:00 Banded Crossbody Hamstring Stretch (Each Side)
(No Measure)