CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

2 Rounds:

200m Run (Outside)

5 Air Squats / 5 Jump Squats

10 Lunges / 10 Plyo Lunges

10 Pushups / 10 Plyo Pushups

Metcon

A: Metcon (AMRAP – Rounds and Reps)

14m AMRAP:

3-6-9-12-15-18-21-24-27-30-33….

Front Squats (135/85)

Toes To Bar

Cal Ski
1. Break up between team as needed.

2. Scale T2B to knees as high as possible but 2:1

3. Score is last completed round + partial reps. i.e. 27+3

Metcon

B: Metcon (AMRAP – Rounds and Reps)

14m AMRAP:

5-10-15-20-25-30-35-40-45

Seal Walk

Burpee Broad Jump

Bear Crawl + SB Push (50/30)

Backwards SB Run (50/30)
1. 5 yard seal walk, 5 yard burpee broad jump back, 5 yard bear crawl+sb push out, backwards sb run back. Then 10s

2. Can break within any single movement.

3. Score is completed distance plus partial yards finished.

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