Wednesday

4
May

Wednesday

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

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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)

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