CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

2 ROUNDS OF:

200M RUN

10 PUSHUPS OR 30 SECOND PLANK

8 SLOW AIR SQUATS (SLOW DOWN – SLOW UP)

6 SAMSON STRETCH

4 BURPEE STEP-UPS

A: “SATURDAY CHIPPER” (Time)

WITH A TEAM OF 3:

200/100 CAL BIKE

100 SYNCHRO AIR SQUATS (1 SLAMBALL PER TEAM)

75 T2B

50 BURPEE BOX STEP-OVERS WITH SB (24/20)

25 THRUSTERS (135/85)

*AFTER FINISHING EACH MOVEMENT, TEAM MUST COMPLETE 50 YARD REVERSE BEAR CRAWL WHILE DRAGGING A 30/20 SLAMBALL.
1. FOR SYNCHRO AIR SQUATS, WHOLE TEAM IS WORKING. 1 PERSON HOLDS SB WHILE SQUATTING.

2. BREAK UP OTHER WORK HOWEVER YOU WANT.

3. B/W BEAR CRAWL CAN ONLY BE BROKEN AT HALFWAY POINT.

4. FOR ANY SCALING ON THRUSTERS, ADD 15 REPS.

5. FOR T2B, SCALED IS 2 TO 1.

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