CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

200m Run

Then 1 Round:

5 Supermans

5 Hollow Rocks

10 T-Spine Twists

10 Air Squats

30 Seconds Paleo Squat

30 Banded Pull-Aparts

Metcon

A: Metcon (AMRAP – Rounds and Reps)

14m Amrap​

Part A:

As A Team​ Complete As Many Rounds As Possible Of:

Prowler Shuttle (0-15-0-25-0) or (50-35-50-25-50) (Whole Team Can Work)

30/20 Ski (1 Working

20 Single Arm KB Thrusters (Red/Blue) (Either Arm)
1. PROWLER WEIGHT IS 90/50

2. PROWLER SHUTTLE COUNTS AS 4 REPS. 1 FOR EACH OF THE TRIPS.

3. SCORE IS ROUNDS AND REPS.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

14m Amrap

12/6 Air Bike

10 Broad Jumps (Back And Forth)

Short Shuttle (0-5-0-15-0)
1. 1 Person Completes A Full Round Then Switches

2. Same person can’t go back to back.

3. Rest 2m B/W Amraps.

4. Score is Rounds and Reps. Shuttle is 4 reps, 1 for Each Trip.

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