CrossFit Vitality – ─ôvoFIT

Warm-up

WU: Warm-up (No Measure)

4 MIN AMRAP

4 AIR SQUATS

4 SQUAT JUMPS

4 BURPEES

10s DC HOLD

10 HEELS TO HEAVENS

Metcon

A: Metcon (No Measure)

PART 1

LACTATE

RX

2 BURPEES

12/6 CAL AIR BIKE SPRINT

15 YRD THRUSTER THROW WITH SLAMBALL

(30/20)

RX+

4 BURPEES

15/9 CAL AIR BIKE SPRINT

30 YRD THRUSTER THROW WITH SLAMBALL

(50/30)

REST 3 MIN B/T X4

PART 2

6 MIN EMOM

MIN 1: 50s SUPER DOG (25s LEFT / 25s RIGHT)

MIN 2: 2 ROUNDS TABATA DC HOLD

MIN 3: 20 HEELS TO HEAVENS

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