CrossFit Vitality – ─ôvoFIT

Warm-up

WU: Warm-up (No Measure)

4 MIN AMRAP

6 ACTIVE LUNGES

10 PUSH UP PLANKS WITH REACH (NO SLIDERS)

20 RUSSIAN TWISTS

100 YRD RUN

Metcon

A: Metcon (AMRAP – Rounds)

PART 1

“TABATA”

X8 AT EACH STATION

REST 90s B/T STATIONS

STATION 1

PUSH-UP PLANK WITH REACH ON SLIDERS

STATION 2

MEDBALL RUSSIAN TWISTS (20/14)

STATION 3

PLYO STEP-UPS/STEP UPS (24/20)

STATION 4

BATTLE ROPE ALTERNATING WAVES

PART 2

“TABATA”

X6 ROUNDS

TEAM CIRCLE MEDBALL TOSS
1. FOR THE SINGLE ARM BATTLE ROPE WAVES HAVE ATHLETES HOLD ONTO THE ROPE WITH BOTH HANDS BUT ONLY ONE ARM WORKS;

EXAMPLE:

20s RIGHT ARM

10s REST

20s LEFT ARM

10s REST

2. IF NO BATLE ROPE THEN DO SEAL JACKS WITH 2.5 LB PLATES IN EACH HAND

3. IF NO SLIDERS THEN DO PUSH UP PLANK WITH REACH WITHOUT SLIDERS

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