CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

2 ROUNDS NOT FOR TIME:

WITH A PARTNER:

PLANK WALK-OUTS

5-6 REPS PER ROUND

+

8 PARTNER GH RAISES

+

DBL KB SINGLE LEG ROMANIAN DL

8 REPS PER LEG

+

SINGLE ARM KB STRICT PRESS

8 REPS PER ARM

+

1 MAX SET OF STRICT PULLUPS OR FLEXED ARM HANG
1. THESE CAN BE DONE IN ANY ORDER.

2. FOCUS ON QUALITY OF MOVEMENT, NOT LOAD OR SPEED.

Metcon

B: Metcon (Time)

WTIH A PARTNER:

30 SEC ROW FOR CALS

30 SEC REST

30 SEC BURPEE BOX JUMP OVER (24/20)

30 SEC REST
1. CONTINUE UNTIL 250/225 REPS COMPLETE.

2. CAP FOR THIS WORKOUT IS 16M.

3. IF NOT FINISHED AT 16M, ADD 1 SECOND FOR EVERY REP SHORT OF 250 OR 225 TOTAL REPS.

4. SCORING WILL BE HARDEST PART. KEEP A RUNNING TOTAL. IF THEY GET OFF ROW WITH 15 CALORIES, 1ST BURPEE BOX JUMP OVER WOULD BE 16. IF THEY FINISH BBJ WITH 26 TOTAL, THEY WOULD ADD THE CALS TO THE TOTAL AFTER THE ROW. THIS IS THE ONLY WAY SCORING WILL WORK.

5. MEMBERS – DON’T GET FRUSTRATED IF YOU CAN’T ADD THE SCORE. YOU HAVE 16M, WORK AS HARD AS POSSIBLE.

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