CrossFit Vitality – CrossFit

Gymnastics

A: “VITALITY PUSH/PULL BENCHMARK” (4 Rounds for reps)

IN 15M:

PERFORM 4 SETS OF:

MAX DEADHANG PULLUPS

NO REST

MAX SET OF U/B PUSHUPS
1. REST AS NEEDED BUT ALL 4 SETS NEED TO BE DONE IN 15M.

2. SCALE PULL-UPS TO 4 SETS OF FLEXED ARM HANG FOR TOTAL TIME.

3. SCALE PUSHUPS TO BOX PUSHUPS.

4. FOCUS IS ON FORM OVER HIGHER REPS

Metcon

B: “AISLE SEAT” (Time)

3 ROUNDS FOR TIME:

400M RUN

15 BACK SQUATS (135/85)

*FROM GROUND

15 S20 (135/85)
1. CAP FOR THE WORKOUT IS 16M.

2. ADD 1 SECOND FOR EVERY REP NOT COMPLETED. RUNS COUNT AS 1 REP.

3. SCALE APPROPRIATELY

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