CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

A1. 5 SQUAT JUMPS TO HIGH BAR AS AGGRESSIVE AS POSSIBLE

REST 20 SECONDS

A2. 5 BACK SQUATS FOR SPEED (185/105)

*GOAL IS TO HAVE SPEED OUT OF THE HOLE. DESCENT DOESN’T HAVE TO BE AS FAST, BUT EXPLODE OUT OF HOLE.

REST 20 SECONDS

A3. 5 SEATED BOX JUMPS (AS HIGH AS COMFORTABLE)

REST 20 SECONDS

A4. 30 YARD PROWLER SPRINT

*DOWN 15, BACK 15

*UNLOADED, HIGH HORIZONTAL ON WAY BACK.

REST 3:45, X3
1. STAGGER AS NEEDED. PROWLERS WILL ONLY TAKE ABOUT 20 SECONDS SO DON’T WORRY IF YOU GET A LITTLE MORE REST THAN 20 SECONDS BEFORE HITTING THE PROWLER. USE ONLY 2 PROWLERS.

2. BACK SQUATS COME FROM THE RACK.

Metcon

B: PENNYWISE (Time)

FOR TIME:

ROW 60/50 CALS

30 BURPEES TO (6″) TARGET
1. TWO HANDS MUST TOUCH TARGET ROUGHLY 6″ ABOVE REACH.

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