Wednesday

15
Jun

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Agility Ladder Drills!!

7-8 min

Review gymnastics options for EMOM

8-10 min

Workout

Metcon (No Measure)

EMOM x 28 MINUTES

MIN 1 – 8-12 Strict “Odd” Gymnastic Pull*

MIN 2 – 7/7 Reverse DB Lunges (35/25)|(25/20)

MIN 3 – :45 Static Hold w/ Weight**

MIN 4 – :45 Static Hold Body Only***

*Strict Gymnastic Pull Options:

Wide or Narrow Grip

Mixed Grip

Rope or Ring Pull-Up

Chin-Up

Supinated Ring Row

**Static Hold w/ Weight Options:

Farmer Hold

Front Rack Hold

Mixed/Filly Hold

Floor Press Hold

**Static Hold Body Only Options:

Tuck Hold

Side Plank

Glute Bridge

Pike or HS Hold

(No Measure)