CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

A1. HEAVY CARRIES

150/100/70/50

1 TRIP

30 SEC REST

A2. 6-10 HSPU

STRICT – KIPPING – HOLDS

30 SEC REST

A3. 20 BANDED TRICEP PRESS DOWNS

REST 2M, X3
1. STAGGER AT DIFFERENT STARTING SPOTS.

Metcon

B: RUSH HOUR (3 Rounds for time)

“RUSH HOUR”

3 ROUNDS, EACH FOR TIME

5 BAR FACING BURPEES

5 TNG CLEAN AND JERKS (135/85)

5 BAR FACING BURPEES

50 YARD EMPTY PROWLER SPRINT

REST 4:00, X3
1. PROWLERS ARE VERTICAL DOWN, LOW HORIZONTAL BACK. (0-25-0) (25-50-25)

2. GOAL IS INTENSITY, SCALE CLEAN AND JERK WEIGHT AS NEEDED IN ORDER TO ACHEIVE THIS.

3. HEATS OF 4. AS SOON AS PRIOR HEAT IS ON PROWLERS, START THE NEXT HEAT. IF PROWLER ISN’T A SPRINT, CUT DOWN DISTANCE TO 40 YARDS OR EVEN 30 YARDS IN ORDER TO MAKE IT A SPRINT.

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