CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

400M RUN

THEN 2 ROUNDS:

10 ACTIVE LUNGES

20 SECOND STONE CHAIR

5 PRESS-UPS

10 AIR SQUATS

Metcon

A: Metcon (Time)

BURPEE – SHUTTLE RUN
0-5-0

0-10-0

0-15-0

0-20-0

0-25-0

….ALL THE WAY TO 0-50 AND BACK

Metcon

B: Metcon (Time)

GUYS

30-25-20-15

AIR BIKE CALS

50-60-70-80

DU’S

GIRLS

20-15-10-10

AIR BIKE CALS

50-60-70-80
1. IF SCALING TO SINGLES, DO 5 BURPEES AND THEN 1:1 ON SINGLES.

2. FOR EVERY MISTAKE ON DU’S COMPLETE 4 HEAVY SLAMBALLS.

3. ONE PERSON DOES 30 CALS AND 50 DU’S. THEN 2ND PERSON DOES 25 CALS AND 60 DU’S….SO ON

Metcon

C: Metcon (AMRAP – Reps)

STONE CHAIR AS A TEAM (14/10)
1 SECOND = 1 REP

1. LAST MAN/WOMAN STANDING FROM EACH TEAM.

Metcon

D: Metcon (4 Rounds for weight)

7M TO FIND TEAM 3RM FRONT SQUAT
1. 1 BAR, COMES FROM GROUND.

2. BARS CAN START WITH 135/85 ALREADY LOADED.

3. TEAMS OF 3 ADD MIDDLE WEIGHT TWICE.

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