Tuesday

10
May

Tuesday

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)

1 SET

1:00 – Alt Groiners

1:00 – Bootstrappers

Into…

3 SETS

25ft L-Kicks

25ft Knee Hugs

25ft Toe Walks

25ft Butt Kickers

25ft Over the Fence, Under the Fence

25ft High Knees

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 7:00 RUNNING CLOCK…

800m Run

15 Hand Release Push-Ups

15 DB/KB Deadlifts (50/35)(35/25) *2 KB’S/DB

Max Sit-Ups in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Reps)

*Goal is sub 4:30 on the run
Scaled

400-600m run

Knee push ups

Less weight

RX+

70lb/53lb

Finisher

Metcon (AMRAP – Reps)

3 SETS FOR REPS

1:00 Slow Crossbody Mountain Climbers

:30 Rest

1:00 Slow Leg Raises

-Rest 1:00 b/t Sets-

(Score is Reps)

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