CrossFit Vitality – CrossFit

Strength/Skill

Metcon (No Measure)

POST WOD CORE/STABILITY

2 ROUNDS NOT FOR TIME:

30 SEC HOLLOW HOLD

10 STATUE OF LIBERTY

16 SINGLE LEG ALTERNATING V-UP

10 SLOW MOTION SPIDERMAN PUSHUPS

1. SCALE TO REGULAR OR NEGATIVES

OR

“COACHES CHOICE CORE WORK”

Workout of the Day

MARIO AND LUIGI (AMRAP – Reps)

“MARIO AND LUIGI”

WITH A PARTNER:

45 SECONDS WORK/15 SECONDS REST X4 ROUNDS AT EACH STATION.

BURPEE OVER THE BOX

(24/20)

*1 PERSON WORKING AT A

TIME

AS MANY SETS AS POSSIBLE OF:

5 SYNCHRO T2B

7 SYNCHRO JUMP SQUATS TO TARGET

9 WALLBALLS

*T2B AND JUMP SQUATS

MUST BE SYNCHRO

*EACH COMPLETED 5-7-9 = 1

SET

*FOR SCORE IN WODIFY,

TAKE # OF SETS X5

CALORIE ROW

*EVERY CAL = 1 REP

AS MANY SETS AS POSSIBLE OF COMPLEX:

7 DL

5 HPC

3 S2O

(135/85)

*BREAK UP WORK HOWEVER

WANTED B/W PARTNERS.

*FOR SCORE IN WODIFY, TAKE

# OF SETS X5
1. STAY AT STATION FOR ALL 4 ROUNDS AND THEN ROTATE.

2. SCORE IS TOTAL REPS (ADD ALL REPS)

3. 1M TRANSITION BEFORE BEGINNING NEXT STATION

4. SPLIT TEAMS EVENLY B/W THE 4 STATIONS.

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