CrossFit Vitality – CrossFit

Warm-up

WU: Metcon (No Measure)

400M Run (To Storage)

Then, 2 Rounds:

10 Walking Lunges

10 Air Squats

10 Toe Touches

20 Second Hollow Hold

20 Second Superman Hold

Metcon

A: Metcon (AMRAP – Rounds and Reps)

With A 25m Clock:

Guantlet Style:

Buy-In:

150 Back Squats

*Bar Comes From Ground (135/85)

16/8 Air Bike

20 Walking Lunges

14 Single Arm KB Thrusters (R/B)

14 No Squat Wallballs (20/14)

1 Trip Bear Crawl On Sliders

Run Back To 0 – Drop Sliders

200m Run
1. 1 Person enters the gauntlet at a time. When station in front of them is working, next person can begin.

2. Must stop if person in front of them is unable to work.

3. Score is total number rounds completed. Keep track of individual scores and then add them up at the end.

4. Each Rounds = 16/8 Reps for Air Bike. 20 Reps for Lunges. 1 Rep Per Thruster. 1 Rep Per WB. BC = 1 Rep. Run = 1 Rep.

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