CrossFit Vitality – CrossFit

Warm-up

A: Metcon (No Measure)

200M RUN (OUTSIDE)

THEN:

GUYS –

2 ROUNDS

30 SECOND PALEO SQUAT

30 SECOND PLANK

10-10-10 (UP/DOWN – L/R – F/B)

5 PRESS-UPS

GIRLS-

2 ROUNDS

10 YARDS LUNGE

10 YARDS KNEE HUGS

10 YARD FIGURE 4’S

10 YARD BUTT KICKS

THEN SWITCH

Metcon

B: Metcon (4 Rounds for reps)

7M AT EACH STATION

90 SECONDS TO ROTATE

STATION 1

40 Yard bear hug carry

4 over the shoulder

Max cal air bike

*SCORE IS TOTAL CALS

*P1 DOES 40 YARD BEAR HUG CARRY, 4 OVER THE SHOULDER, THEN GETS ON BIKE, CAN BIKE AS LONG AS YOU WOULD LIKE. ONCE BIKE STOPS, P2 CAN PICK UP AND BEGIN BEAR HUG CARRIES.

STATION 2

10 T2B

Max reps deadlifts

-if no t2b, complete 8 burpee over the bar

*1 MAX U/B SET OF DL. T2B DOES NOT HAVE TO BE U/B.

STATION 3

8 heavy slam balls

DB snatch

*DB SNATCH DOESN’T HAVE TO BE U/B, TAKE AS MUCH TIME AS YOU WANT.

STATION 4

40 YARD reverse bear crawl

Max U/B reps heavy wall balls
1. SCORE IS TOTAL REPS FOR ALL 4 STATIONS. STATION 1 IS CALORIES AS REPS. STATION 2 IS MAX DL REPS. STATION 3 IS MAX SNATCH REPS AND STATION 4 IS MAX WB REPS.

2. PUT STATION 1 SCORE IN ROUND 1 SCORE OF WODIFY. STATION 2 IN ROUND 2 AND SO ON.

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