CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

200M RUN

THEN:

2 ROUNDS OF:

10 STEP-UPS

10 AIR SQUATS

10 T-SPINE TWISTS

10 PLANK TO PUSHUPS

Metcon

A: PAY TO PLAY (AMRAP – Rounds and Reps)

WITH A 28M RUNNING CLOCK

0:00-22:00

AMRAP OF:

50/25 CAL BIKE OR 50/25 CAL ROW

30 DB SNATCH (50/30)

30 BURPEES OVER THE DB (NEW STANDARD)

30 OVER THE BOX JUMPS (24/20)

30 SB (50/30)

1M REST

23:00-28:00

AMRAP HANG SQUAT CLEANS (185/125)

4. ALTERNATE B/W THE ROW AND THE BIKE EVERY ROUND.
1. SCORE IS ROUNDS + REPS. 1 EXTRA REP FOR EVERY HANG SQUAT CLEAN COMPLETED.

2. TEAMS OF 3 OR 4.

3. 30’S MUST BE BROKEN UP EQUALLY BY EACH TEAMMATE. 10 IN A ROW BY FIRST PARTNER, 10 IN A ROW FOR SECOND PARTNER, 10 IN A ROW BY 3RD PARTNER.

Share This Article: