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Workout of the Day

CrossFit Vitality - CrossFit


Warm-up

WU: Warm-up (No Measure)


200m Run
Then:
2 Rounds:
5 T-Spine Twist Each Side
5 Press-ups
10 Pushups or Shoulder Taps
10 Air Squats

Metcon

A: "Red-Eye" (AMRAP - Rounds and Reps)


35m EMOM
W/A Partner

Min 1: 250/200m Ski

Min 2: 40/30 Seal Walk

Min 3: 20/9 Cal Bike

Min 4: Pulling
21 Pullups
or
15 C2B Pullups
or
8 Muscle-ups (Bar or Ring)
or
21 Burpees

Min 5: Thrusters
12 Thrusters @ 135/85
or
18 Thrusters @ 95/65
or
24 Thrusters @ 75/55
1. IF TEAM MISSES A ROUND, 400M SB RUN AND THEN JUMP BACK IN WITH THE SAME GROUP WHEN THEY ARE READY.

2. FOR TEAMS THAT HAVE A PERFECT RX SCORE, ON MIN 37, 1M MAX CALS ON BIKE TO DETERMINE THE WINNER.

3. SCORE WOULD BE 35 ROUNDS AND REPS WOULD BE THE NUMBER OF CALS IN THE 37TH MINUTE.

4. 1 BAR PER TEAM PER THRUSTERS.
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