CrossFit Vitality – CrossFit

Strength/Skill

Metcon (No Measure)

GYMNASTICS SKILL TIME

0:00 – 10:00

PICK A GYMNASTICS SKILL TO SPEND 10M WORKING ON.

PUSHING – HSPU – HS WALKING – PUSHUPS

PULLING – MUSCLE-UPS – BMUPS – C2B – CHIN OVER THE BAR

T2B – RING DIPS – ETC.

10:00 – 12:00

REST

12:00 – 20:00

EMOM WITH A NUMBER OF REPS PER MINUTE THAT YOU CAN KEEP THE SAME THROUGHOUT ALL 8 MINUTES.

Workout of the Day

A: Metcon (AMRAP – Rounds)

EMOM FOR 12 MINUTES:

MIN 1: 150M RUN TO CURB OR INSIDE

MIN 2: 8 CRISS CROSS FLOOR TOUCH + JUMP TO HIGH TARGET

MIN 3: 3 DL + 6 BAR FACING BURPEES

(255/145)
1. FOR JUMPS, USE CONNECTORS FOR TALLER GUYS. 5’10 AND UNDER CAN USE SPEAL BARS AND OUTSIDE DIRTY SOUTH ON GUYS SIDE. WOMEN USE OUTSIDE DIRTY SOUTH BARS ON GIRLS SIDE.

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