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Workout of the Day

CrossFit Vitality - CrossFit


Warm-up

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WU: Warm-up (No Measure)


400M RUN (1X)

THEN:
3 ROUNDS OF:

8 WALL SQUATS
8 STEP-UPS
30 SECOND FRONT TO BACK ROCKS
*ELBOWS/TOES
5 PRESS-UPS

Metcon

TAB: Metcon (5 Rounds for reps)


6 ROUNDS OF TABATA AT EACH STATION:

1. ASSAULT BIKE (CALS)
2. DEADLIFT (225/135)
3. BURPEE TO TARGET
4. ROW (CALS)
5. OVER THE BOX JUMPS
*TEAM DECIDES WHERE EACH PERSON STARTS. ROTATION STAYS IN THE SAME ORDER.

*EACH TEAM MEMBER INPUTS THEIR SCORES INTO 1 OF THE 4 ROUNDS FOR SCORE. WODIFY WILL ADD ALL 4 SCORES UP.

*ROW HANDLE MUST BE PUT BACK DURING 10 SECOND REST. HANDS FEET OFF ASSAULT BIKE DURING REST.

Metcon

AMRAP: Metcon (AMRAP - Rounds and Reps)


15M AMRAP:
5 SLAMBALLS (50/30)
7 WALLBALLS (30/16)
9 PULLUPS
200M RUN

*SCALE FOR PULLUPS IS 10-12 SWINGS. 10 HEAVY SWINGS OR 12 (1.5/1) KBS.

*ATHLETE MUST FINISH ALL 5-7-9 REPS AND BE OUT THE DOOR BEFORE NEXT PERSON STARTS THEIR ROUND OF 5-7-9.
*DON'T HAVE TO WAIT FOR PREVIOUS PERSON TO BE BACK FROM RUN BEFORE STARTING.
*SCORE IS TOTAL ROUNDS + PARTIAL REPS
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