CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

30 SECOND PLANK

5 PRESS-UPS

10 TOE TOUCHES

15 AIR SQUATS

20 YARD FROGGER

200M RUN (INSIDE)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

14M AMRAP:

10 CAL ROW

10 YARD BURPEE BROAD JUMPS

10 HEAVY SLAMBALLS

THEN: 20-20-20, THEN 30-30-30, THEN 40-40-40…
1. 1 PERSON WORKING AT A TIME

2. SCORE IS ROUNDS + REPS. IF YOU FINISH THE ROUND OF 30 AND GET 24 YARDS BURPEE BROAD JUMPS, YOUR SCORE WOULD BE 2+54 REPS.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

14M AMRAP:

10 CAL BIKE

10 WB THROWS

10 ABMATS

10 PUSHUPS

GUYS – 20/20/20/20 – 30/30/30/30 – 40/40/40/40

GIRLS – 15/15/15/15 – 20/20/20/20 – 25/25/25/25

*GIRLS GO BY 5’S, GUYS BY 10’S.
1. SCORE IS THE SAME AS PART 1. FINISHED ROUND OF 25 FOR GIRLS WOULD BE 4+ …

2. EVERY DROP ON THE WB THROWS = EVERY PERSON DOES 2 WATERFALL BURPEES (1 PERSON AT A TIME). PICK UP WHERE YOU LEFT OFF.

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