Friday
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
Warm-up
Warm-up (No Measure)
3 SETS
20 Banded Pull-Aparts
10 Banded Pass Thrus
20 Jumping Jacks
Into…
3 SETS
8/8 Single Arm ½ Kneeling DB Press
8/8 Single Arm Sumo Deadlift
25ft High Skip
25ft High Knees
25ft Butt Kickers
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 8 DB Floor Press (Athlete Choice, Building)*
MIN 2 – 45 sec wall sit
*Start Light and Build to Heavy Set of 8
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
10 Alt. DB Snatch + Push Press (35/25)|(25/20)*
200m Run
*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press
(Score is Rounds + Reps)
RX+
50/35
Scaled
Less weight