CrossFit Vitality – CrossFit

Gymnastics

A: Metcon (No Measure)

GYMNASTICS SKILLWORK

ADVANCED:

SPEND 5M WORKING MUSCLE-UP/BMUP/C2B SKILLS

THEN: 10M EMOM

PICK NUMBER YOU CAN DO EACH ROUND

RX:

SPEND 5M ON STRICT PULLUPS – BEAT SWINGS – MOBILITY

THEN: 10M EMOM

PICK PULLUPS/JUMPING PULLUPS

FOUNDATIONAL STRENGTH:

SPEND 5M ON MOBILITY – BEAT SWINGS

THEN: 10M EMOM

5-8 BEAT SWINGS PLUS ONE PULLUP ATTEMPT

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15M AMRAP:

300/200M ROW

40 YARD PLATE PUSH

30 KBS (1.5/1)

20 PLYO LUNGES WITH BAR TOUCH

1. FOR EVERY BREAK ON PLYO LUNGES, COMPLETE 1 SHUTTLE RUN ON MENS SIDE OF THE BLUE RIG (0-10-0-20-0)

2. A BREAK IS CONSIDERED ANY CHANGE IN PACE/MOMENTUM ON LUNGES.

3. PLATE PUSHES ARE 10 YARD INCREMENTS (2 LAPS) (10-10-10-10) USE 5-15 AND 20-30 FOR BIGGER CLASSES.

4. SCORE IS ROUNDS AND REPS. 4 REPS FOR PLATE PUSH (1 PER 10 YARD TRIP).ROW COUNTS AS 1 REP FOR EVERY 100M COMPLETED.

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