Announcements

REMINDER – GYM WILL BE CLOSED SATURDAY, JANUARY 6TH FOR THE FUNDRAISER, “WOD TO REMEMBER”. ALL CLASSES WILL BE CANCELED.

CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

200m Run

Then:

2 Rounds:

10 Air Squats – Jump Squats

5 Inchworms + Pushup

10 Wall Taps In Push-Up Position (3 Sec Hold On Wall)

30 Second Hammy Stretch On Upright

Metcon

A: Metcon (AMRAP – Rounds and Reps)

7m Amrap:

Long Shuttle

50 Sliders – Pushup Position Wall Reaches

Run Back To Start

20 HSPU
1. SCORE IS ROUNDS + REPS.

2. THE RUN IS 1 REP FOR EVERY TURNAROUND.

3. SCALE HSPU TO 2:1 PUSHUPS.

4. WALL REACHES START WITH 1 ARMS DISTANCE AWAY FROM THE WALL. EVERY TOUCH IS 1 REP.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

7m Amrap:

500/400m Ski

20 WB (40/20)

or

26 WB (30/16)
1. SCORE IS ROUNDS AND REPS. 1 METER = 1 REP.

2. IF SCALING TO 30/16, ONLY COUNT 20 REPS MAX FOR WALLBALLS.

Metcon

C: Metcon (Distance)

7m Amrap:

Max Distance Row In 7m
1. EVERY SWITCH ON THE ROW, ATHLETE GETTING OFF THE ROWER MUST COMPLETE 5 BURPEES TO HIGH TARGET BEFORE NEXT ATHLETE CAN BEGIN ROWING.

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