CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

3 ROUNDS NOT FOR TIME – TO BE COMPLETED POST WORKOUT

A1. 20 YARDS OHD WAITERS CARRY WITH KB

20 YARDS DOWN WITH LEFT, BACK WITH RIGHT.

REST 30 SECONDS

A2. PLANK WORK

SIDE – 8 SECONDS

CENTER – 3 SECONDS

SIDE – 8 SECONDS

THIS IS 1 REP. COMPLETE 6 REPS PER ROUND.

REST 30 SECONDS

A3. “COACHES CHOICE CORE WORK”

REST 1M, X2

Metcon

B: “THUNDER ROAD” (Time)

4 ROUNDS FOR TIME:

SHUTTLE RUN

6 POWER CLEANS (185/115)

12 C2B/CHIN OVER
1. SHUTTLE RUN IS 0-20-0-35-0-50-0

2. FOR THE RUNS, JUST STAY DOWN ON THE RIGHT, BACK ON THE RIGHT AND IT SHOULD WORK WELL.

3. BIG CLASSES CAN STAGGER AND POTENTIALLY SHARE BARS. STAGGER SECOND HEAT TO START AS SOON AS 1ST HEAT FINISHES SHUTTLE RUN.

4. GUYS C2B IS RX, LADIES, CHIN OVER IS RX. SCALE TO JUMPING PULLUPS IF NEEDED.

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