CrossFit Vitality – CrossFit

Strength/Skill

Metcon (3 Rounds for reps)

WITH A 2M CLOCK COUNTING DOWN:

60 SEC AIR BIKE

1. CAN’T GO FASTER THAN 400/250 WATTS.

W/REMAINING TIME, COMPLETE AS MANY T2B AS POSSIBLE. SCORE IS CALS AIR BIKE + T2B FOR EACH ROUND.

REST 2:30M, X3
1. STAGGER INTO 2 HEATS IF NEEDED.

2. MUST STAY ON THE BIKE FOR FULL 60 SECONDS. THEN CAN USE THE REMAINING TIME TO COMPLETE T2B.

3. SCALE TO KNEES AS HIGH AS POSSIBLE IF NEEDED.

Workout of the Day

LEAN ON ME (Time)

“LEAN ON ME”

WITH A PARTNER COMPLETE 10 ROUNDS TOTAL. COMPLETE A FULL ROUND BEFORE SWITCHING

50 DU’S

15 WALLBALLS

12 RUSSIAN SWINGS (2/1.5)

9 OVER THE BOX JUMPS (24/20)

RX+ (AMERICAN SWINGS/(30/16 WB)

.
1. SCALE DU’S TO SINGLES. 1:1

2. SCALE BOX JUMPS TO STEP-OVERS

3. IF 1 PARTNER DOES RX AND THE OTHER DOES RX+, JUST PARTNER DOING RX+ NOTATES RX+ IN WODIFY

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