CrossFit Vitality – CrossFit

Gymnastics

A: Metcon (No Measure)

EMOM FOR 12 MINUTES

MIN 1-4:

PULLING STATION

MUSCLE-UPS/BAR MUSCLE-UPS/C2B/CHIN-OVER THE BAR/RING ROW HOLDS

1. CHOOSE A NUMBER YOU CAN REPEAT FOR 4 MINUTES.

MIN 5-8:

PUSHING STATION

STRICT HSPU/KIPPING HSPU/PUSH-UPS/BOX PUSH-UPS

1. CHOOSE A NUMBER YOU CAN REPEAT FOR 4 MINUTES.

MIN 9-12:

DU’S/SINGLES (WITH A HIGH BOUNCE)

30 SECONDS WORK/30 SECONDS REST FOR 4 MINUTES.
1. STAGGER GROUPS AMONG 3 STATIONS EVENLY.

Metcon

B: “HONEY – DO LIST” (Time)

FOR TOTAL TIME:

PART A.

30/15 CAL AIR BIKE

RX+ (40/20)

REST EXACTLY 1 MINUTE

PART B.

30 1-ARM DB SNATCH (50/30)

RX+ (70/45)

REST EXACTLY 1 MINUTE

PART C.

400M RUN

REST EXACTLY 1 MINUTE

PART D.

20 PC @ 135/85

20 PUSH JERKS @ 135/85
1. SCORE IS TOTAL TIME, DON’T SUBTRACT REST.

2. STAGGER HEATS BY ROUGHLY 3 MINUTES.

3. HEATS 1 AND 3 CAN SHARE BARS IF POSSIBLE, OTHERWISE, EVERYONE WILL NEED THEIR OWN BAR.

4. ALTERNATE ARMS EACH REP ON THE DB SNATCH.

5. PART D IS ALL 20 POWER CLEANS AND THEN 20 PUSH JERKS.

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