CrossFit Vitality – CrossFit

TABATA TUESDAY

A: Metcon (3 Rounds for reps)

TANK TUESDAY

-C2B

-HSPU

-AIR BIKE
1. 6 ROUNDS AT EACH STATION BEFORE SWITCHING.

2. SCALE C2B TO PULLUPS/JUMPING PULLUPS/RING ROWS. MEN AND WOMEN RX IS C2B. CHEST MUST PHYSICALLY TOUCH BAR TO COUNT.

3. SCALE HSPU TO SINGLE ARM KBS PRESS WITH NO PAUSE AT TOP. SWITCH ARMS EVERY ROUND.

4. SCORE IS TOTAL NUMBER OF REPS AND CALORIES.

5. AIR BIKE IS NORMAL TABATA, 20 SEC WORK, 10 SEC REST.

Metcon

B: “BLITZ” (AMRAP – Rounds)

EMOM FOR 16M

MIN 1: 100 YARD SB RUN (50/30)

MIN 2: 14 OVER THE BOX JUMPS

MIN 3: 14/8 CAL AIR BIKE / SKI

MIN 4: 50 DU’S

RX+

100 YARD SB RUN (100/50)

16 OVER THE BOX JUMPS

16/11 CAL BIKE/SKI

60 DU’S
1. SCALE OVER THE BOX JUMPS TO OVER THE BOX STEPS.

2. ALTERNATE ROUNDS WITH AIR BIKE AND SKI. IF THEY START SKI, THEY DO AIR BIKE NEXT.

3. SCALE DU’S TO 50 SINGLES IF NEEDED.

4. SPLIT RX+ EVENLY AMONG 4 STARTING SPOTS. IF MORE THAN 4 MEN WHO WANT TO DO RX+, THE 2 MEN IN SAME HEAT WOULD ALTERNATE EVERY ROUND BETWEEN 100 AND 70# BALLS.

5. IF ANYONE CHOOSES RX+ AND MISSES A ROUND, PENALTY IS 100 PUSHUPS COMBINED WITH A PARTNER OF THEIR CHOOSING POST WOD.

6. SCORE IS NUMBER OF COMPLETED ROUNDS.

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