CrossFit Vitality – CrossFit

Metcon

A: Metcon (AMRAP – Rounds)

EMOM FOR 30M

MIN 1: 5 FRONT SQUATS + 10 SECOND HOLD IN BOTTOM ON LAST REP

MIN 2: 20 SEC LEFT/ 20 SEC RIGHT BANDED HOLD ACROSS BODY

MIN 3: 5 PUSH JERKS + 10 SECOND HOLD OHD ON LAST REP

MIN 4: 10 PUSHUPS + 10 SECOND HOLD WITH CHEST INCH FROM GROUND ON LAST REP

MIN 5: 10 T2B + 10 SECOND L-SIT HOLD. SCALE THIS TO KNEE TUCK IF UNABLE TO DO L-HOLD
1. 135/85. SCALE LOADING AS NEEDED.

2. SCALE PUSHUPS TO BANDED PUSHUPS OR NEGATIVES + PLANK HOLD.

3. SCORE IS ROUNDS COMPLETED. NO PENALTY FOR MISSED ROUNDS, JUST DON’T COUNT TOWARDS ROUND TOTAL.

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