CrossFit Vitality – ─ôvoFIT

Warm-up

WU: Warm-up (No Measure)

TABATA MASH

LATERAL BEAR CRAWL STEPS

LUNGES IN PLACE

10s IN & OUTS / 10s BUNNY HOPS

X3

Metcon

A: Metcon (AMRAP – Rounds and Reps)

25 MIN AMRAP

STATION 1

5 YRD LATERAL BEAR CRAWL RIGHT

5 YRD LATERAL BEAR CRAWL LEFT

X2

30 BICYCLE CRUNCHES

15/12 CAL ROW

X2

RX+

5 YRD LATERAL BEAR CRAWL RIGHT

5 YRD LATERAL BEAR CRAWL LEFT

X3

40 BICYCLE CRUNCHES

15/12 CAL AIR BIKE

X2

STATION 2

30 YRDS OHD WALKING LUNGE

(PLATE WT. #45/25/SCALED)

30 IN & OUTS (AGILITY)

30 BUNNY HOPS (AGILITY)

X2

STATION 3

14 SINGLE ARM CURL TO PRESS (7 RIGHT / 7 LEFT)

30s WALL SIT

30s DC HOLD

X2

(TORPEDO WT. #30/20/SCALED)
1. DO 2 ROUNDS AT EACH STATION FOR 25 MIN

2. IF UNABLE TO DO OHD WALKING LUNGES THEN SCALE TO WALKING LUNGES NO WT.

3. IF NO AGILITY RING THEN HAVE ATHLETES PICK A SPOT ON THE GROUND AS THEIR TARGET

4. IF NO TORPEDO THEN USE DB’S OR PLATES

SCALE WT. AS NEEDED

Share This Article: