CrossFit Vitality – CrossFit

Shuttles

A: SHUTTLE REPEATS (3 Rounds for time)

300 YARD SHUTTLE

REST 4M, X3
1. SCORE IS TOTAL TIME FOR ALL 3 RUNS.

2. RUN 2 GROUPS AT A TIME (0-25-0) AND (25-50-25)

3. IT WOULD BE 6 LAPS SINCE WE ARE DOING 25Y TURNAROUNDS.

Metcon

B: HURRY UP AND WAIT (Time)

FOR AS LONG AS IT TAKES:

10 T2B

20/15 YARD SEAL WALK

5 TNG PUSH JERKS (135/85)

THEN:

MAX SET OF U/B HEAVY SLAMBALLS
1. CONTINUE THIS TRIPLET UNTIL YOU GET TO 100 HEAVY SLAMBALLS.

2. TIME CAP IS 16M. ADD 1 SECOND FOR EACH REP SHORT OF 100 YOU ARE.

3. ONCE YOU BREAK MOMENTUM ON SB, THAT SET IS OVER. IF YOU DROP THE BALL OR PAUSE, SET IS OVER.

4. CAN SHARE 1 BAR FOR 2-3 PEOPLE AND IT WILL STAGGER OUT JUST FINE. STAGGER INTO 2 HEATS AND SEPARATE BY 30-45 SECONDS.

5. SCALE SLAMBALL AS NEEDED. KEEP THE SB TOGETHER SO THAT ATHLETES CAN MOVE TO ANY OPEN SLAMBALL.

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