CrossFit Vitality – CrossFit

Mobility and Prep

Metcon

A: Metcon (3 Rounds for reps)

WITH A 30:00 RUNNING CLOCK:

0:00 – 10:00

AMRAP OF:

10 STATUE OF LIBERTY (25/15)

10 YARD BURPEE BROAD JUMPS

10 SHOULDER PRESS (95/55)

10 OHS (95/55)

10:00 – 11:00

REST

11:00 – 20:00

EMOM OF “CINDY”

IF YOU MISS A ROUND, TAKE THE NEXT ROUND OFF AND THEN JUMP BACK IN BUT TAKE 2 REPS OFF EACH MOVEMENT (3-8-13)

20:00 – 22:00

REST

22:00 – 30:00

AMRAP:

150M RUN

10 SDLHP (95/65)

10 HSPU
1. SCORE IS REPS FOR AMRAP 1 + ROUNDS COMPLETED OF CINDY + REPS FOR AMRAP 2. 1 REP FOR RUN.

2. AMRAP 1 IS 40 REPS PER ROUND.

3. CINDY IS A POSSIBILITY OF 9 ROUNDS TOTAL.

4. FINAL AMRAP IS 21 REPS PER ROUND.

5. SCALE HSPU TO 30 SECOND HS HOLD OR 30 SECOND PLANK (TOP OF PUSHUP)

6. 3 SEPARATE SCORES FOR WODIFY. PUT REPS INTO EACH ROUND AND IT WILL TOTAL UP FOR YOU.

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