CrossFit Vitality – CrossFit

Air Bike

A: “ASSAULT BIKE CONDITIONING 1” (AMRAP – Reps)

60 SECONDS @ 80% PACE

REST 2:30, X4
1. COMPARE PACE TO 3 WEEKS AGO AND ADJUST IF NEEDED.

2. IF YOU WERE UNABLE TO STAY AT THE SAME RPM FOR ALL 4 SETS, DROP TO A NUMBER THAT YOU CAN HOLD FOR THE ENTIRE TIME.

Metcon

B: Metcon (AMRAP – Reps)

TABATA MASH

OHS

PULLUPS

THRUSTERS

WINDMILL SITUPS
1. GO FROM OHS TO PULLUPS TO THRUSTERS TO WINDMILL SITUPS. THAT IS 1 ROUND. COMPLETE 8 ROUNDS TOTAL.

2. SCORE IS TOTAL REPS.

3. SCALE PULLUPS TO JUMPING PULLUPS

4. 1 BAR FOR BOTH OHS AND THRUSTERS.

5. PARTNER UP IF POSSIBLE AND ONE PARTNER STARTS ON OHS, OTHER PARTNER STARTS ON PULLUPS.

Share This Article: