CrossFit Vitality – CrossFit

Strength/Skill

Metcon (No Measure)

A. SINGLE ARM KB PUSH PRESS

6 REPS EACH ARM

REST 20 SECONDS

B. 60 SEC WALL-FACING HS HOLD

REST 20 SECONDS

C. SEATED PLATE RAISES (35/15)

16-20 REPS

REST 2M, X3
1. PLATE RAISES ARE COMPLETED BY STARTING WITH THE PLATE IN FRONT OF YOUR FACE, LOOKING THROUGH THE CENTER HOLE, RAISING OVERHEAD SO PLATE IS PARALLEL TO GROUND, THEN BRINGING DOWN IN FRONT OF FACE SO IT IS PERPENDICULAR WHEN YOU LOOK THROUGH THE HOLE.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

15M AMRAP OF:

12/9 CAL ROW

9 BURPEE BJ (30/24)

6 PJ (185/115)

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