CrossFit Vitality – CrossFit

Mobility and Prep

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

WITH A TEAM OF 3:

30M AMRAP:

14/7 CAL BIKE

20/15 YARD SEAL WALK

20/15 YARD BURPEE BROAD JUMPS

10/7 PULLUPS
1. P1 DOES 14/7 BIKE, THEN P2 DOES BIKE, THEN P3 DOES BIKE. AS SOON AS LAST PARTNER FINISHES ROW, P1 CAN THEN BEGIN SEAL WALK, FOLLOWED BY P2 SEAL WALK. P1 CANNOT BEGIN NEXT MOVEMENT UNTIL ENTIRE TEAM HAS FINISHED CURRENT MOVEMENT

2. SCORE IS TOTAL ROUNDS AND REPS COMPLETED.

3. IF ODD NUMBER, MORE EXPERIENCED CROSSFITTERS CAN BE TEAM OF 2. TEAMS OF 3 WILL HAVE LONGER REST AND RECOVERY B/W MOVEMENTS.

RX+ TEAMS OF 2

4. IF NO PULLUPS, SCALE TO 10 HEAVY KBS.

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