CrossFit Vitality – ─ôvoFIT

Warm-up

WU: Warm-up (No Measure)

5M AMRAP

4 BURPEES + HIGH JUMP

8 UP/DOWN – F/B – S/S IN PLANK

12 AIR SQUATS

100M RUN

Metcon

A: Metcon (AMRAP – Rounds)

12M EMOM:

EVEN:

4 OVER THE TORPEDO BURPEES

12 1-ARM SEATED PRESSES

(6L/6R)

ODD:

4 OVER THE TORPEDO BURPEES

12 SL DEADLIFTS

(6L/6R)

12M EMOM:

MIN 1: 15 WALLBALLS

MIN 2: 2 LAPS FW/BW SEAL WALK

MIN 3: 16 OHD TORPEDO LUNGES

(8L/8R)
1. REST 2-3 MINUTES AS NEEDED BETWEEN EMOM’S IN ORDER TO TRANSITION ATHLETES EFFICIENTLY.

2. ADJUST OVER THE TORPEDO BURPEE NUMBER AS NEEDED IN ORDER TO ALLOW 15-20 SECONDS OF REST DURING 1ST EMOM.

3. SCALE WALLBALL NUMBER IN ORDER FOR ATHLETES TO DO U/B NUMBER EACH ROUND.

4. 1 LAP OF SEAL WALK WOULD BE 5 YARDS FORWARD AND 5 YARDS BACKWARDS. THEY WOULD DO 2 LAPS EACH ROUND. SCALE TO BEAR CRAWL – REV BEAR CRAWL IF UNABLE TO USE SLIDERS.

5. OHD TORPEDO LUNGES ARE DONE IN PLACE. 8 WITH YOUR LEFT ARM OHD AND ALTERNATING LEGS, 8 WITH YOUR RIGHT ARM OHD AND ALTERNATING LEGS. SCALE TO UNLOADED LUNGES IN PLACE IF NEEDED.

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