CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

1 Round:

200m Run

15 Air Squats

10 Pushups

5 Burpees

200m Run

15 Walking Lunges

10 T-Spine Twists

5 Burpees

Metcon

A: The Swap (2 Rounds for time)

With a team of 3

Each team treats this Gauntlet Style

2 Rounds

500/400m Row

300m slamball run

20 wallballs (30/16)

Rest 3m

2 Rounds

500/400m Ski

100m bear crawl (20m trips)

25/15 Push-ups or scale to 60 sec plank

60 sec stone chair
1. SCORE IS COMBINED TIME.

2. P1 BEGINS, P2 CAN BEGIN WHEN P1 IS WORKING ON NEXT STATION.

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