CrossFit Vitality – ─ôvoFIT

Warm-up

WU: Warm-up (No Measure)

4 MIN AMRAP

4 INCH WORMS

4 ACTIVE LUNGES

4 BURPEES/UP-DOWNS

10 IN & OUTS ON SLIDERS

Metcon

A: Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT

8 MIN AMRAP STATIONS

REST 3 MIN B/T

WORKOUT 1

50/35 CAL SKI-ERG (GUYS/GIRLS)

75 IN & OUTS ON SLIDERS

RX+ 150 IN & OUTS ON SLIDERS

WORKOUT 2

LADDER: 10-20-30-40…

INV ROWS

TOE TO TORPEDO CRUNCH

C.C. FLOOR TOUCH

WORKOUT 3

20 BURPEE/UP-DOWN STEP-UP & OVERS

40 SLAMBALLS (30/20)

RX+

HEAVY SLAMBALLS (50/30)
1. ONE PERSON WORKS AT A TIME

*MUST STAY IN ORDER

*1 PIECE OF EQUIPMENT UNLESS USING DIFFERENT WEIGHTS

2. IF NO SKI ERG THEN USE ROW

3. IF NO SLIDERS DO IN & OUTS WITH NO SLIDERS

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