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

View Public Whiteboard

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

Scaled

Less weight