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!
HERO WEEK May 24-28, 2021
Holiday Hours for Memorial Weekend
Closed Saturday May 29- Monday May 31.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
5 Inch Worms + Push-Up
10 Scap Pull + Ring Rows
10 DB or BB Strict Press
:30 Hollow Hold
:30 Cardio Choice (Bike / Row / Run / Ski)
Workout
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 5-10 Strict Pull-Ups (Weighted Optional)
MIN 2 – Cardio of Choice (Moderate)**
Immediately Into…
EMOM x 8 MINUTES
MIN 1 – 10 Strict Press DB or BB (Athlete Choice, Light-Moderate)
MIN 2 – Cardio of Choice (Moderate)**
Immediately Into…
EMOM x 8 MINUTES
MIN 1 – 50 Russian Twists (Weighted Optional)
MIN 2 – Cardio of Choice (Moderate)**
*Workout for Quality
**Cardio of Choice = Run / Row / Bike / Ski for Equivalent 1:00 Effort. Athlete may alternate between options.
(No Measure)
Cool Down
Warm-up (No Measure)
ROMWOD
(No Measure)