CrossFit Vitality – ─ôvoFIT

Warm-up

WU: Warm-up (No Measure)

4 MIN AMRAP

30 FRONT TO BACK HOPS

20 SH. TAPS

10 IN PLACE LUNGES

6 T-SPINE TWISTS

Metcon

A: Metcon (No Measure)

25 MIN AMRAP

STATION 1

3 LAPS WALKING LUNGE

1 LAP = 5 YRD FOWARD WALKING LUNGE + 5 YRDS REVERSE WALKING LUNGE

15/12 CAL ROW

20 TUCK-UPS

X2

RX+

12/7 CAL AIR BIKE SPRINT

STATION 2

90 FRONT TO BACK HOPS

60 SHOULDER TAPS IN PUSH-UP PLANK

30 YRD REV. BEAR CRAWL

X2

STATION 3

15 SHOULDER PRESS WITH TORPEDO

15 LATERAL SQUAT JUMPS/SQUAT JUMPS

15 TOE TO TORPEDO CRUNCH

X2

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