CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

2 ROUNDS FOR TIME:

200M RUN

10 HOLLOW ROCKS

10 B/W WALKING LUNGES

10 BEAT SWINGS

Metcon

A: Metcon (4 Rounds for reps)

6M STATIONS:

STATION 1:

1 FULL SLAMBALL SUICIDE 0-10-0-20-0-30-0-40-0-50-0-40-0-30-0-20-0-10-0

*AT EVERY TURNAROUND, COMPLETE THE NUMBER OF BURPEES ASSOCIATED WITH YARD LINE. 10=1 , 20=2 , 30=3 , 40=4 , 50=5

*NO BURPEES AT 0

WITH REMAINING TIME: AS MANY T2B

AS POSSIBLE

STATION 2:

1,250/1K SKI

WITH REMAINING TIME: AS MANY C2B/CHIN OVER PULLUPS

STATION 3:

4 ROUNDS:

10 SYNCHRO BFB

10 JERKS (185/105)

WITH REMAINING TIME: AS MANY DU’S AS POSSIBLE

STATION 4:

4 ROUNDS:

40 YARD BEAR CRAWL SHUTTLE

*20 F/W – 20 B/W

10 HEAVY SLAMBALLS

10 PLYO LUNGES TO TARGET WITH REMAINING TIME: AS MANY HEAVY WB AS POSSIBLE
1. SCORE IS TOTAL REPS.

2. SCORE AS FOLLOWS:

T2B AND PULLUPS = 1 REP FOR EVERY 5 T2B OR 5 PULLUPS.

DU’S = 1 REP FOR EVERY 10 DU’S

WB = 1 REP FOR EVERY WB

3. T2B/5 + PULLUPS/5 + DU’S/10 + WB REPS.

4. SCALE PULLUPS TO BURPEE + JUMP TO TARGET.

5. SCALE T2B TO KNEES AS HIGH AS POSSIBLE, 1 REP FOR EVERY 2 SCALED REPS.

6. SINGLE UNDERS ARE 2 TO 1.

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