Thursday

28
Apr

Thursday

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)

2 SETS

10 Bootstrappers

10 Alt Samson Lunges

10 Push-Up to Pike

Into…

EMOM x 6 MINUTES

MIN 1 – :30/:30 Posterior Movt 1/ Posterior Movt 2

MIN 2 – :30 scap pull up/:30 kip swing

*1st Round = Bodyweight Goodmorning / Alt Reverse Lunges

2nd Round = KB Sumo DL / Alt Cossack Squats

3rd Round = KBS / Goblet Lunges

Workout

Metcon (1 Rounds for time)

EVERY 5:00 x 4 SETS*

20 Russian KB Swings (70/53)|(53/35)

20 Alt. Goblet Reverse Lunges

12 burpees

12 pull ups

*Rest remaining time before next set

(Score is Slowest Set)
RX+

C2B

Scaled

Less weight

RR/Banded PU

Cool Down

Warm-up (No Measure)

FOR RECOVERY

ROMWOD

(No Measure)

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