CrossFit Vitality – CrossFit

Warm-up

A: Warm-up (No Measure)

200m Run (inside)

Then:

2 Rounds:

10 Bootstrappers

10 Shoulder Taps

10 Air Squats

30 Second Paleo Squat (Uprights)

30 Second Quad Stretch

Metcon

A: Metcon (Time)

In A Team of 2 or 3:

21 Power Cleans

21 Pullups



15 Power Cleans

15 Pullups



9 Power Cleans

9 Pullups
1. Partner 1 completes 21/21 and then P2 completes 21/21. Then P3 Completes 21/21. P1 then completes 15/15, P2 completes 15/15…etc.

2. Workout ends when final partner completes 9/9.

3. Can’t start until previous partner finishes the pullups of the round you are in.

4. 13m Cap. Add 1 Second for ever rep not completed.

5. If no pullups, heavy KBS, 1:1.

Metcon

B: Metcon (Time)

Guys (Part 2)

15 Cal Bike

15 Cal Row

15 Burpees



12 Cal Bike

12 Cal Row

12 Burpees



9 Cal Bike

9 Cal Row

9 Burpees

Girls (Part 2)

10 Cal Bike

10 Cal Row

10 Burpees



8 Cal Bike

8 Cal Row

8 Burpees



6 Cal Bike

6 Cal Row

6 Burpees
1. Same Concept As Part 1

2. Add 1 Second For Every rep Short.

Metcon

C: Metcon (Time)

For Time:

60 HSPU

60 T2B

60 Plyo Lunges To Bar
1. If no HSPU, sub SA KB Press

2. If no T2B, Statue of Liberty.

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