CrossFit Vitality – CrossFit

Workout of the Day

Strength/Skill

Metcon (No Measure)

TO BE COMPLETED POST WORKOUT:

2 ROUNDS NOT FOR TIME:

-5 DRAGONFLIES

-10 SIDE LUNGES EACH LEG ON SLIDERS

-60 SECOND HOLLOW HOLD

-60 SECOND SUPERMAN WITH 5/2.5# BREAST STROKE

1. TAKE AS MANY BREAKS AS NEEDED ON HOLLOW HOLD AND SUPERMAN UNTIL 60 SECONDS HAS BEEN REACHED.

“Y” (Time)

100 OHS FOR TIME

*FOR EVERY BREAK:

RX+

115/75

200M RUN

50 DU’S

RX

95/65

200M RUN

8 HEAVY SLAMBALLS

SCALED (OHS/FS)

75/55

200M RUN

8 HEAVY SLAMBALLS

*FS CAN USE 95/65

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