CrossFit Vitality – CrossFit

Warm-up

A: Warm-up (No Measure)

400m Run (Storage)

Then:

2 Rounds

-10 Toe Touches

-10 Pushups Or 30s Plank

-10 Squat Jumps

-10 Active Lunges (Progressive)

-5 Press-Ups

Metcon

A: Metcon (AMRAP – Rounds)

EMOM For 30:00

Min 1: 26/18 CAL ROW

Min 2: 3 SETS OF 5 U/B TNG C&J

*135/85

Min 3: 160 YARD RUN AS A TEAM

Min 4: 26/13 CAL BIKE

Min 5: 20 HAND-STAND PUSHUPS
1. FOR ANY MISSED ROUNDS, DON’T COUNT THAT IN ROUNDS COMPLETED AND MUST SPEND THE NEXT ROUND IN A 30 SECOND TEAM PLANK HOLD.

2. CAN BREAK UP WORK HOWEVER NEEDED BUT ONLY ONE PERSON WORKING AT A TIME.

3. TEAMS CAN SCALE LOADING FOR C&J BUT IF DO SO, MUST BEGIN THAT MINUTE WITH 5 OVER THE BAR BURPEES BEFORE PICKING UP BARBELL.

4. IF SCALING HSPU TO PUSHUPS, MUST COMPLETE 5 BURPEES BEFORE PERSON SCALING BEGINS THE PUSHUPS.

4. ENTIRE TEAM HAS TO BE BACK FROM RUN IN ORDER TO START THE NEXT MINUTE. IF ENTIRE TEAM ISN’T BACK, THEY DON’T GET PENALIZED FOR THE RUN MINUTE, THEY JUST CAN’T START THE BIKE UNTIL THEY GET BACK.

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