CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

1 Round:

2 Lap Run Inside

10 Walking Lunges

10 Broad Jumps (50% Effort)

10 Bootstrappers

1 Lap Run Inside

10 Plyo Lunges

10 Broad Jumps (85% Effort)

10 T-Spine Twists

Metcon

A: Metcon (AMRAP – Rounds and Reps)

15m EMOM:

Station 1:

20/12 Cal Ski

Station 2:

16 Line Jumps

Station 3:

15 OHS (135/85)
1. SCALE OHS AS NEEDED. ANY SCALE IN LOAD OR MOVEMENT RESULTS IN A 5 BAR FACING BURPEE PENALTY BEFORE STARTING THAT MINUTE EACH OF THE 5 ROUNDS.

2. SCALE OHS TO FRONT SQUATS.

3. IF ABLE TO COMPLETE THE FIRST 4 ROUNDS RX, THE FINAL ROUND (3 MINUTES), COMPLETE AS MANY CALS/JUMPS/OHS AS POSSIBLE. EVERY REP/CAL OVER 20/12 – 16 – 15 GETS ADDED AS THE REPS IN YOUR SCORE OF 15+ …..AS THE TIEBREAKER.

Metcon

B: Metcon (Time)

FOR TIME:(15M CAP)

800M SLAMBALL RUN

50 YARD REVERSE BEAR CRAWL

15 STATUE OF LIBERTY (15/10)(LEGS V’D)

15 CAL ROW

25 YARD BURPEE BROAD JUMPS

15 OVER THE BOX JUMPS (24/20)

15 PLYO LUNGES TO TARGET

50 YARD REVERSE BEAR CRAWL
1. AFTER THE SB RUN, WORK IS COMPLETED YOU GO, I GO STYLE. P1 DOES REV BC, P2 DOES REV BC, P3 DOES REV BC, P1 DOES SOL, P2 DOES SOL…AND SO ON.

2. 1 SECOND PENALTY FOR EVERY REP NOT COMPLETED. 1 REP PER YARD OF BC (50 REPS).

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