CrossFit Vitality – ─ôvoFIT

Warm-up

WU: Warm-up (No Measure)

5 MIN AMRAP

4 ACTIVE LUNGES

10 TUCK-UPS

10 AIR SQUATS

10 UP-DOWNS

100 YRD RUN

Metcon

A: Metcon (No Measure)

25 MIN AMRAP CHIPPER

EACH ROUND BEINGS WITH A

15/7 CAL AIR BIKE

RX+

20/12

60 SINGLE ARM THRUSTERS (30L/30R)

50 TUCK-UPS

40y REV. BEAR CRAWL

30 UP-DOWNS

20 SLAMBALLS (30/20)

30 UP-DOWNS

40y REV. BEAR CRAWL

50 TUCK-UPS

60 TORPEDO JUMPING JACKS

(TORPEDO WT. #30/20/SCALED)

RX+

(SLAMBALL WT. #50/30)
1. THE WORKOUT BEGINS WITH AN AIR BIKE SPRINT. IF AN ATHLETE COMPLETES THE ENTIRE WORKOUT AND THERE IS STILL TIME LEFT ON THE CLOCK THAT ATHLETE MUST COMPLETE ANOTHER AIR BIKE SPRINT BEFORE STARTING BACK WITH THE SINGLE ARM THRUSTERS.

2.STAGGER INTO HEATS AS NEEDED.

3. MUST COMPLETE 30 THRUSTERS ON LEFT SIDE BEFORE COMPLETING 30 ON THE RIGHT SIDE.

4. IF SINGLE ARM THRUSTERS ARE TOO DIFFICULT THEN DO THRUSTERS WITH BOTH ARMS.

5. SCALE TUCK-UPS TO SINGLE LEG TUCK-UPS.

6. IF NO TORPEDO THEN USE PLATES AND DO THRUSTERS WITH BOTH ARMS

#35/25/SCALE AS NEEDED

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