Keep up to date with CFV and check out our blog: View Our Complete Blog

Workout of the Day

CrossFit Vitality - CrossFit


Warm-up

WU: Warm-up (No Measure)


200M RUN
THEN:
2 ROUNDS OF:
10 STEP-UPS
10 AIR SQUATS
10 T-SPINE TWISTS
10 PLANK TO PUSHUPS

Metcon

A: PAY TO PLAY (AMRAP - Rounds and Reps)


WITH A 28M RUNNING CLOCK

0:00-22:00
AMRAP OF:

50/25 CAL BIKE OR 50/25 CAL ROW
30 DB SNATCH (50/30)
30 BURPEES OVER THE DB (NEW STANDARD)
30 OVER THE BOX JUMPS (24/20)
30 SB (50/30)

1M REST

23:00-28:00
AMRAP HANG SQUAT CLEANS (185/125)

4. ALTERNATE B/W THE ROW AND THE BIKE EVERY ROUND.
1. SCORE IS ROUNDS + REPS. 1 EXTRA REP FOR EVERY HANG SQUAT CLEAN COMPLETED.

2. TEAMS OF 3 OR 4.

3. 30'S MUST BE BROKEN UP EQUALLY BY EACH TEAMMATE. 10 IN A ROW BY FIRST PARTNER, 10 IN A ROW FOR SECOND PARTNER, 10 IN A ROW BY 3RD PARTNER.
Wodify Login

Train with our highly qualified coaches: View All Coaches

Let Vitality Fitness Get You into the Shape You Have Always Wanted to Be In

Set up a time to come talk with our membership team and figure out the best program that best fits your goals.

Thanks! A member of Vitality Fitness will be in touch soon.