CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

2 BIG LAPS

THEN:

2 ROUNDS OF “CINDY”

30 SECONDS CALVES

30 SECONDS HIP OPENER

30 SECONDS SHOULDER MOBILITY

THEN:

1 BIG LAP

Workout of the Day

A: “FRIED TURKEY” (Time)

WITH A TEAM OF 3:

1 MILE SLAMBALL RUN

750M/600M ROW

21 S2O (155/95)

21 SYNCHRONIZED BFB

800M SLAMBALL RUN

1,500/1K ROW

15 S2O (185/105)

15 SYNCHRONIZED BFB

400M SLAMBALL RUN

2K/1,500M ROW

9 S2O (205/115)

9 SYNCHRONIZED BFB
1. SCALE S2O LOADS AS NEEDED. IF SCALING LOAD OHD, PICK ONE LOAD FOR ALL 3 ROUNDS AND DON’T CHANGE WEIGHT.

2. MEN’S RX TEAMS AND RX CO-ED TEAMS WILL SUB AIR BIKE FOR ROWER AND COMPLETE 60/80/100 CALS.

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