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Workout of the Day

CrossFit Vitality - CrossFit


Warm-up

A: Warm-up (No Measure)


2 Rounds:

200m Run (Outside Or Inside)
10 Toe Touches (2 Second Hold)
3 Press-Ups
10 Air Squats
30 Seconds Couch Stretch Each Side

Metcon

B: Metcon (Time)


In Teams of 3-4

110/65 Cal Air Bike
*Only Working While BB Held OHD (95/65)

110/75 Cal Row
*Only Working While BB Held In Suitcase Carry (1 Arm)(95/65)

Once Finished With The Row​, Immediately Begin:
21-15-9
Cal Air Bike
OHS (95/65)
Synchro BFB
Box Jumps (30/24)
Cal Row
400m Run After Each Round
1. ONLY 1 PERSON REQUIRED TO HOLD THE BARBELL OHD OR IN THE SUITCASE CARRY. ANYTIME THE BARBELL SWITCHES, THE BIKE OR ROWER MUST SWITCH AS WELL. IF BIKE OR ROWER SWITCHES, BB HOLDER DOESN'T HAVE TO SWITCH.

2. NO REST BETWEEN THE END OF THE ROW AND THE START OF THE 21-15-9. THAT WORKOUT WILL END WHEN THE LAST PERSON COMES BACK THRU THE DOOR.

3. CAN'T BEGIN THE AIR BIKE UNTIL EVERYONE IS BACK FROM THE 400M RUNS.
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