CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

6M AMRAP:

100M RUN

2 BURPEES

4 PLYO LUNGES

8 T-SPINE TWISTS

12 SHOULDER TAPS IN PLANK

Metcon

A: “SATURDAY NIGHT LIVE” (AMRAP – Rounds and Reps)

35M AMRAP:

COMPLETE 2 ROUNDS AT EACH STATION AND THEN MOVE TO NEXT STATION

STATION 1:

(10) – 50 YARD SB RUNS (50/30)

10 PLYO LUNGES TO HIGH TARGET

10 KB THRUSTERS (EACH ARM)(1.5/1)

STATION 2:

650M/500M SKI

EACH PERSON COMPLETES:

40 YARD REVERSE BEAR CRAWL

20/12 HR PUSHUPS

STATION 3:

40/30 CAL ROW

10 BURPEE BOX JUMPS (30/24)

STATION 4:

CAL BIKE

15 FRONT SQUATS

115/75 – 50/30 CALS

135/85 – 45/25 CALS

155/95 – 40/20 CALS

185/105 – 35/15 CALS
1. SCORE IS COMPLETED STATIONS + REPS.

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