CrossFit Vitality – CrossFit

Metcon

A: Metcon (No Measure)

EMOM FOR 30M

MIN 1-10

EVEN: 20/15 YARD SEAL WALK

ODD: 30 SEC Y-T-I (5/2.5)

MIN 10-20

EVEN: STRICT PULLUPS

ODD: PUSH-UPS

MIN 20-30

EMOM COMPLETE 10/6 AIR BIKE
1. USE 5#/2.5# PLATES WHILE LAYING ON BOX FOR Y-T-I’S.

2. FOR PULLUPS/PUSHUPS, TRY TO PICK A NUMBER THAT YOU CAN COMPLETE FOR ENTIRE 10M EMOM.

3. IF YOU MISS A MINUTE ON THE AIR BIKE, REST THE NEXT MINUTE AND JUMP BACK IN.

4. STAGGER GROUPS AT DIFFERENT MOVEMENTS BUT WITH SAME ROTATION. NO TRANSITION TIME, AFTER 10M, THE NEXT MINUTE STARTS THE NEXT EMOM.

5. JUST BECAUSE THERE ISN’T A SCORE DOESN’T MEAN WE CAN’T IMPROVE OUR FITNESS TODAY.

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