CrossFit Vitality – ─ôvoFIT

Warm-up

A: Warm-up (No Measure)

4 MIN AMRAP

5 AIR SQUATS

10 SIT-UPS/CRUNCHES

20s PUSH-UP PLANK HOLD

20s JUMPING JACKS

Metcon

B: Metcon (AMRAP – Rounds)

PART 1

2 MIN AMRAP STATIONS

REST 1 MIN B/T STAITONS

X2 CYCLES

1

10 SIDE STEPS LEFT + 10 AIR SQUATS

10 SIDE STEPS RIGHT = 10 AIR SQUATS

2

10 BICEP CURLS WITH TORPEDO

10 STANDING CHEST PRESS WITH TORPEDO

(TORPEDO WT. #30/20/SCALED)

3

WEIGHTED ABMAT SIT-UPS

(SLAMBALL WT. #30/20)

4

CALS AIR BIKE

PART 2

2 MIN AMRAP

REST 1 MIN

REPEAT

20 BIG FLUTTER KICKS

20 BICYCLE CRUNCHES

20s PUSH-UP PLANK
1. FOR STATION ONE HAVE ATHLETES REPEAT THE 10 SIDE STEPS AND 10 AIR SQUATS FOR THE ENTIRE 2 MIN

2. IF NO TORPEDO THEN USE PLATES

#35/25/SCALE AS NEEDED

3. IF UNABLE TO DO WEIGHTED ABMAT SIT-UPS CORRECTLY THEN DO ABMAT SIT-UPS NO WT.

4. IF NO AIR BIKE THEN DO ROW

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