CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

2 Rounds:

200m Run

10 Pushups or 30 Second Plank Hold

10 Squat Jumps

5 Burpees

5 Superman + 3 Second Hold

5 T-Spine Twist (Each Side)

Metcon

A: Vitality 12 Days Of Christmas (Time)

1 – 12/6 Cal Bike / Ski / Row

2 – Deadlifts (275/145)

3 – Burpee Box Jumps (30/24)

4 – T2B

5 – Synchro Bar Facing Burpees

6 – U/B Thrusters (135/85)

7 – TnG Clean and Jerks (135/85)

8 – Heavy WB (30/20)

9 – C2B Pullups / Chin Over Bar

10 – Partner Pushups + Clap

11 – Plyo Lunges To Target

12 – Trips Reverse Bear Crawl (10 Yard Trips)

Rx (135/85) (C2B Guys / Chin Over Girls)
1. ORDER IS LIKE SONG.

-1 AIR BIKE SPRINT

THEN:

-2 DEADLIFTS

-1 AIR BIKE SPRINT

THEN:

-3 BURPEE BOX JUMPS

-2 DEADLIFTS

-1 AIR BIKE SPRINT

THEN:

-4 T2B

-3 BURPEE BOX JUMPS

-2 DEADLIFTS

-1 AIR BIKE SPRINT

ETC.

2. SCALE DEADLIFTS TO 225/125

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