CrossFit Vitality – ─ôvoFIT

Warm-up

A: Warm-up (No Measure)

5 MIN AMRAP

4 INCH WORMS + PRESS UP

10 ALTERNATING S/L DEADLIFTS

10 AIR SQUATS

20 FLUTTER KICKS

100 YRD RUN (LOGO)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

20-16-12-8-4-8-12-16-20

WALLBALLS (#30/20/SCALED)

WALL TAPS IN PUSH UP Plank

LEGLIFTS OVER THE MEDBALL

LATERAL JUMPS OVER THE MEDBALL

REST 2M B/W AMRAPS

12 MIN AMRAP

20 S/L DEADLIFTS WITH TORPEDO (10 RIGHT/10 LEFT)

25 FLOOR PRESS

60 FLUTTER KICKS

RUN 100 YRDS (LOGO)

(TORPEDO WT. #30/20/SCALED)

RX+

40 FLOOR PRESS

(#45/25 PLATE)
1. WITH A LARGE GROUP START 1/2 ON WORKOUT 1 AND 1/2 ON WORKOUT 2

2. IF NO TORPEDOES THEN USE PLATES

#35/25

RX+ STILL #45/25

3. IF UNABLE TO DO JUMPS LATERALLY

1ST SCALE: FORWARD JUMP WHILE FACING THE BALL

2ND SCALE: DO A LATERAL JUMP BEHIND THE BALL

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