CrossFit Vitality – CrossFit

Shuttles

A: Metcon (No Measure)

60M SHUTTLES ON THE MINUTE FOR 4 MINUTES

PROGRESSIVE EFFORT. ROUNDS SHOULD INCREASE WITH INTENSITY

*WARM-UP HAMMIES WELL.

60M SHUTTLES ON THE 30 SECONDS FOR 6 MINUTES

*BEGIN INCREASING INTENSITY
1. OUT 10, BACK 10, OUT 20, BACK 20.

2. NO REST B/W FIRST 4 MINUTES AND 2ND 6 MINUTES. JUST COUNT CLOCK UP TO 10M.

3. BURPEE AT THE 20 YARD TURNAROUND. TURN AT THE 20 YARD AND FACE THE OPPOSITE DIRECTION BEFORE DOING BURPEE AND GETTING UP AND RUNNING BACK TO START.

4. UTILIZE RUBBER IF NEEDING MORE THAN TURF FOR CLASSES.

5. RUN TWO DIFFERENT SECTIONS OF TURF IF NEEDED. 0-10-0-20-0 AND 25-35-25-45-25.

Metcon

B: RAINY DAY (Time)

5 ROUNDS:

200M RUN

10 SDLHP (95/65)

20 ABMATS
1. ELBOWS HIGH AND OUTSIDE ON SUMO’S. BAR UNDER CHIN ON EVERY REP.

2. HOLD THE STANDARD ON THE ABMAT.

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