CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

2 LAPS ON TURF

THEN:

2 ROUNDS:

10 TOE TOUCHES IN PUSHUP POSITION

5 PRESS-UPS

20 MOUNTAIN CLIMBERS (OPPOSITE KNEE/ELBOW)

5 SUPERMAN HOLDS (2 SECONDS)

10 HOLLOW ROCKS

5 INCHWORMS

Metcon

A: Metcon (Time)

20-18-16-14-12-10-8-6-4-2

PRESS (95/65)

WALLBALLS (20/14)

*ANY BREAK ON EITHER MOVEMENTS = 14/7 AIR BIKE BY PERSON WHO BROKE. NEXT PERSON CAN’T START UNTIL PENALTY IS COMPLETED. PICK UP WHERE PERSON LEFT OFF.
1. TEAMS OF 4 USE 30/16 ON WALLBALLS.

2. TEAMS OF 4 BEGIN WITH 22 ON PRESS/WB. (22-20-18…)

3. CAP IS 10M. ADD ONE SECOND FOR EVERY REP NOT COMPLETED.

Metcon

B: Metcon (Time)

FOR TOTAL TIME:

MUST MOVE AS A TEAM FROM STATION TO STATION. 1 PERSON WORKS AT A TIME AND CAN’T MOVE ON UNTIL ENTIRE TEAM FINISHES STATION.

1. 300 YARD SHUTTLE

*25 YARD TRIPS ON RED SIDE. (6 LAPS)

2. (15) HEAVY SLAMBALLS (50/30)

*DONE AT THE 0 YARD LINE. NO PENALTY FOR BREAKS.

3. (2) LAPS SEAL WALK. FORWARD – REVERSE (X2)

*THIS WILL BE DONE IN THE PAIN CAVE

4. 25 YARD BURPEE BROAD JUMPS

*25 – 0 YARD LINE

5. (10) BURPEE OVER THE BAR DEADLIFTS (275/185)

*COMPLETED ON BOYS/GIRLS SIDE. SCALE AS NEEDED. 1 BAR AND IF SCALING, ADD/SUBTRACT WEIGHT BETWEEN ATHLETES.

6. 30 FRONT RAISES W/TORPEDO (30/20)

*DONE IN THE BOOTCAMP AREA.

7. 50 YARD REVERSE BEAR CRAWL + SPRINT

*0-50 REVERSE BEAR CRAWL THEN RUN AND TAG PARTNER AT 0.
1. RUNNING FROM BLUE/RED SIDE TO BOOTCAMP AREA WILL ALWAYS BE ON THE TURF AND AROUND THE BACK OF THE RED RIG.

2. DON’T LEAVE CURRENT STATION UNLESS ENTIRE TEAM IS DONE AND LEAVES TOGETHER.

3. TEAMS OF 3 WILL DO AN EXTRA ROUND OF EVERYTHING BUT CAN BREAK IT UP ANYWAY THEY WANT BETWEEN THE 3 ATHLETES.

Share This Article: