CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

TO BE COMPLETED POST WORKOUT

2 ROUNDS NOT FOR TIME:

STATION 1:

0-5-0-10-0-15-0

FORWARD BEAR CRAWL INTO BW BEAR CRAWL.

STATION 2:

6-8 PARTNER GH RAISES

STATION 3:

SHOULDER STABILITY LEANING INTO A MB ON UPRIGHTS OF THE RIG. PARTNER MOVES BALL AROUND AND FORCES OTHER PARTNER TO STABILIZE THE BALL.

Metcon

B: Metcon (AMRAP – Rounds)

WITH A 20:00 RUNNING CLOCK:

0:00 – 5:00 BUY-IN

500M ROW/425M ROW

*MEN MUST BE < 1:38
*WOMEN MUST BE < 1:54
*IF UNABLE TO COMPLETE THAT PACE, COMPLETE 10 BURPEES DURING REST (PRIOR TO 5:00)

5:00 – 20:00

EVERY MINUTE COMPLETE:

1 POWER CLEAN (185/105)

4 BOX JUMPS (24/20)

8 WALLBALLS (20/14)

RX+ 225/125

1 PC – 5 BJ (30/24) – 10 WALLBALLS (2014)

ROW PACE (<1:35 / <1:50)
*IF UNABLE TO HIT PACE, COMPLETE 20/12 CAL AIR BIKE BEFORE THE 5:00 MARK.
1. IF YOU MISS A ROUND, SIT THE NEXT MINUTE AND THEN JUMP BACK IN. SCALE REPS AS NECESSARY ONCE YOU MISS A ROUND.

2. STAGGER 2ND HEAT BY ROUGHLY 4-5M SO ROWERS CAN CLEAR. SPLIT GUYS/GIRLS EVENLY IN BOTH HEATS.

3. SCORE IS NUMBER OF ROUNDS COMPLETED OF THE EMOM. 15 IS PERFECT SCORE.

Share This Article: