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Workout of the Day

CrossFit Vitality - ēvoFIT


Warm-up

A: Warm-up (No Measure)


5 MIN AMRAP
3 INCH-WORMS
5 D-O-I-U
10 MTN CLIMBERS
10 BICYCLE CRUNCHES
10 IN PLACE LUNGES

Metcon

B: Metcon (Time)


TABATA MASH
X 8 PER STATOIN

WORKOUT 1
DOUBLE ARM TORPEDO CURL TO PRESS
BICYCLE CRUNCHES
MTN CLIMBERS
HOLLOW HOLD + FLUTTER KICKS

(TORPEDO WT. #30/20/SCALE)

WORKOUT 2 (RED SIDE)
WALKING LUNGE
REV. WALKING LUNGE
D-O-I-U
SHUTTLE RUN
1. IF NO TORPEDOES THEN USE PLATES: DO CURL TO PRESS WITH BOTH ARMS
#45/25/SCALE AS NEEDED

2. IF UNABLE TO DO DOUBLE ARM TORPEDO CURL TO PRESS THEN HAVE THEM DO REGULAR CURL TO PRESS WITH TORPEDO

3. FOR THE RUN WE SET UP CONES IN 20 YRDS APART. HAVE THEM SHUTTLE BACK AND FORWARDS
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