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)

2 ROUNDS

8/8 DB DL

8 Up Downs

8/8 worlds greatest

8 Scap Pull-Ups

Into…

2 ROUND

6/6 DB strict press

6/6 Step Back Lunges

6 Small Kip Swings

into…

active stretches

Workout

Metcon (AMRAP – Reps)

2 SETS*

AMRAP x 10 MINUTES

2-4-6-8-10…etc

Burpees

Alt. DB Snatch (35/25)(25/20)

Pull-Ups

-Rest 2:00 b/t Sets-

*Start the second AMRAP over at 2.

(Score is Lower Reps)
RX+

50/35

C2B

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back + Calves

(No Measure)