CrossFit Vitality – CrossFit

TABATA TUESDAY

A: Metcon (3 Rounds for reps)

TANK TUESDAY

– ROW (CALS)

-GORILLA’S ON SLIDERS

-T2B
1. 6 ROUNDS OF TABATA AT EACH STATION.

2. DO ALL 6 ROUNDS AT SAME STATION THEN ROTATE TO NEXT STATION.

3. SCALE T2B TO KNEES AS HIGH AS POSSIBLE OR TO STATUE OF LIBERTY.

4. SCORE IS TOTAL OF LOWEST ROUND AT EACH MOVEMENT.

Metcon

B: “MULLIGAN” (Time)

WITH A PARTNER:

300M PLATE PUSH (10 YARD TRIPS)

*ALTERNATE BETWEEN FORWARD AND REV PLATE DRAG

200 DU’S

*EVERY MISTAKE OR SWITCH= -20

*MAX OF 5 MISTAKES, THEN COMPLETE 10 SYNCHRO BURPEES TO TARGET AND PICK UP WHERE YOU LEFT OFF WITH NO PENALTY FOR SWITCHING/MISTAKES.

100 WALLBALLS

*CAN ONLY WORK WHILE HOLDING 30/20 SB OHD

50 YARD WALKING LUNGE WITH SB IN BEAR HUG (30/20)

25 HSPU
1. STAGGER GROUPS TO START IN DIFFERENT 10 YARD SECTIONS ON TURF IF NEEDED.

2. SCALE DU’S TO SINGLE BUT BOTH PARTNERS MUST COMPLETE COMPLETE 4 SYNCHRO BURPEES TO HIGH TARGET EVERY 50 SINGLES. 50,100,150. 0 TO START AND 0 AT 200.

3. PLATE PUSHES ARE DONE WITH 45# PLATES FOR MEN/WOMEN.

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