CrossFit Vitality – ─ôvoFIT

Warm-up

WU: Warm-up (No Measure)

3 MIN AMRAP

4 SQUAT JUMPS WITH A HOP

8 ALTERNATING S/L DEADLIFTS (NO WT.)

12 MTN CLIMBERS

THEN

SPEND ABOUT 20s AT EACH STATION SO ATHLETES CAN PRACTICE EACH MOVEMENT AND BETTER UNDERSTAND THE FLOW OF THE WORKOUT

Metcon

A: Metcon (AMRAP – Rounds)

FIGHT GONE BAD

MIN 1: CALS SKI-ERG

MIN 2: MTN CLIMBERS

MIN 3: STRICT PRESS WITH TORPEDO (30/20)

MIN 4: SQUAT JUMPS WITH A HOP

MIN 5 KB SDLHP (1.5/1 POOD/SCALED)

PART 2

2 MIN AMRAP

REST 1 MIN X2

10 W/M SIT-UPS

10 SIDE PLANK W/ HIP TAPS (RIGHT)

10 SIDE PLANK W/ HIP TAPS (LEFT)
1. THIS IS THE SAME TEMPLATE AS THE CLASSIS “FIGHT GONE BAD” WOD.

2. IF YOU WANT TO MAKE THIS COMPETITIVE B/T ATHLETES THEN ENCOURAGE EVERYONE TO KEEP SCORE

3. IF NO SKI ERG THEN USE ROWER

4. IF NO TORPEDO THEN USE PLATES

#45/25/SCALED

Share This Article: