Announcements

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

CrossFit Vitality – ēvoFIT

Warm-up

WU: Warm-up (No Measure)

5 MIN AMRAP

3 INCH WORMS

10 IN PLACE LUNGES

20 DC CRUNCHES NO WT.

100M RUN

Metcon

A: Metcon (No Measure)

DROP SETS

3 ROUNDS TABATA WEIGHTED

3 ROUNDS TABATA UNWEIGHTED

STAY 6 ROUNDS AT EACH STATION BEFORE SWITCHING

REST 1M B/W

X3 Cycles (1-3)

STATION 1:

DC CRUNCHES W/MEDBALL (20/14)

UNWEIGHTED DC CRUNCHES

STATION 2:

IN PLACE LUNGES WITH TORPEDO (30/20)

UNWEIGHTED IN PLACE LUNGES

STATION 3:

SB SHUTTLE RUN (30/20)

UNWEIGHTED SHUTTLE RUN

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