CrossFit Vitality – ─ôvoFIT

Warm-up

WU: Warm-up (No Measure)

4 MIN AMRAP

10 AIR SQUATS

20 FLUTTER KICKS

30s SUPERDOG (15s L / 15s R)

100m RUN

Metcon

A: Metcon (No Measure)

PART 1

SHUTTLE RUNS WITH SLAMBALL

10 S2S SLAMBALL THRUSTERS

30 YRD SHUTTLE SPRINT

10 S2S SLAMBALL THRUSTERS

30 YRD SHUTTLE SPRINT

10 S2S SLAMBALL THRUSTERS

(30/20)

RX+

(50/30)

REST 3 TO 4 MIN X 3

PART 2

9 MIN MIDLINE EMOM

MIN 1: FLUTTER KICKS

MIN 2:DC CRUNCHES

MIN 3: SUPERDOG

RX

30s WORK AT EACH MINUTE

RX+

40s WORK EACH MINUTE

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