Monday
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)
AMRAP x 5 MINUTES
10 Alt Groiners
20 Pike Shoulder Taps
30 Jumping Jacks
Into…
AMRAP x 5 MINUTES
10 Single KB Romanian Deadlifts
8 KB Hip Pops*
6/6 Single Arm KB Strict Press
*Use the force from the lower body to pop the KB up and out of the hip pocket (not a full Russian KBS).
Strength
Metcon (Weight)
5 SETS
3 Strict Press*
5/5 Bodyweight Tempo Split Squats (2111)
*Start Moderate and Build to Heavy
-Rest as Needed b/t Sets-
15 min clock
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
12 Push Press (95/65)|(75/55)
24 Russian KB Swing (53/35)|(35/26)
36 Walking Lunges
(Score is Time)
11 min cap
RX+
70/53
115/75
Scaled
Less weight