CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

DO THIS POST WORKOUT

“COMPLETE 2-3 ROUNDS NOT FOR TIME

5 TURKISH GET-UPS EACH SIDE

PARTNER HS HOLDS (30-45 SECONDS EACH)

20 HEELS TO HEAVEN
1. FOR HS HOLDS, KICK UP AND LET PARTNER HOLD LEGS. GOAL IS TO TRY AND DO A FREESTANDING HOLD.

2. STAY LIGHT FOR TURKISH GET-UPS, ALTERNATE ARMS EVERY REP.

Metcon

B: “RED ROVER” (AMRAP – Rounds and Reps)

WITH A PARTNER:

AS MANY SETS AS POSSIBLE IN 18M OF:

EVERY 2 MINUTES:

300M/250M ROW

12 T2B

9 GOBLET SQUATS (1.5/1)

6 SYNCHRO JUMP SQUATS TO TARGET

RX+ SOLO (ONLY IF NOT AN EVEN NUMBER OF PEOPLE) RX+ DOES SAME AMOUNT OF WORK.
1. PAIRS CAN BREAK UP THE WORK HOWEVER THEY WANT BUT MUST DO JUMP SQUATS TOGETHER.

2. SCALE T2B TO KNEES AS HIGH AS POSSIBLE OR ABMATS.

3. FOR ODD NUMBERS, MAKE A MALE GO SOLO.

4. IF PAIR MISSES A ROUND, THEY REST THE NEXT 2M AND THEN JUMP BACK IN. SCORE IS # OF COMPLETED ROUNDS, 9 BEING A PERFECT A SCORE.

5. IF PAIRS HAVE A PERFECT SCORE GOING INTO THE FINAL ROUND, THE TIEBREAKER IS COMPLETED # OF SYNCHRO JUMP SQUATS. HOWEVER MANY JUMP SQUATS THEY GET WOULD BE 9+# OF JUMP SQUATS. ONLY THOSE WITH PERFECT SCORES AND DOING WORKOUT RX DOES THE MAX JUMP SQUATS ON FINAL ROUND.

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