CrossFit Vitality – CrossFit

Gymnastics

A: GYMNASTICS SKILL TEST (AMRAP – Reps)

FOR TOTAL REPS:

0:00 – 3:00

KIPPING HSPU

3:00 – 6:00

T2B

6:00 – 9:00

PULLUPS

SUB:

PUSHUPS/BOX OR BLOCK PUSHUPS

ABMAT SITUPS

JUMPING PULLUPS/RING ROWS

Metcon

B: HOLLOW (AMRAP – Rounds and Reps)

IN 3M COMPLETE:

2 ROUNDS OF:

8 WB (20/14)

8 KBS (1.5/1)

8 WALKING LUNGES

IF COMPLETED, REST UNTIL END OF 3M AND THEN BEGIN:

2 ROUNDS OF:

10 WB

10 KBS

10 WALKING LUNGES

IF COMPLETED, REST UNTIL END OF 6M AND THEN BEGIN:

2 ROUNDS OF:

12 WB

12 KBS

12 WALKING LUNGES

IF COMPLETED, REST UNTIL END OF 9M AND THEN BEGIN:

14 WB

14 KBS

14 WALKING LUNGES

IF COMPLETED, REST UNTIL END OF 12M AND THEN BEGIN:

16 WB

16 KBS

16 WALKING LUNGES
1. CONTINUE ADDING 2 REPS AND 3M UNTIL FAILURE.

2. 1.5/1 FOR KBS

3. SCORE IS REP ROUND COMPLETED. FOR EXAMPLE. FINSHED SET OF 14 AND FINISHED 10/16 KBS. SCORE WOULD BE 14+26

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