25 June
CrossFit Vitality – CrossFit
Warm-up
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WU: Warm-up (No Measure)
400M RUN (1X)
THEN:
3 ROUNDS OF:
8 WALL SQUATS
8 STEP-UPS
30 SECOND FRONT TO BACK ROCKS
*ELBOWS/TOES
5 PRESS-UPS
Metcon
TAB: Metcon (5 Rounds for reps)
6 ROUNDS OF TABATA AT EACH STATION:
1. ASSAULT BIKE (CALS)
2. DEADLIFT (225/135)
3. BURPEE TO TARGET
4. ROW (CALS)
5. OVER THE BOX JUMPS
*TEAM DECIDES WHERE EACH PERSON STARTS. ROTATION STAYS IN THE SAME ORDER.
*EACH TEAM MEMBER INPUTS THEIR SCORES INTO 1 OF THE 4 ROUNDS FOR SCORE. WODIFY WILL ADD ALL 4 SCORES UP.
*ROW HANDLE MUST BE PUT BACK DURING 10 SECOND REST. HANDS FEET OFF ASSAULT BIKE DURING REST.
Metcon
AMRAP: Metcon (AMRAP – Rounds and Reps)
15M AMRAP:
5 SLAMBALLS (50/30)
7 WALLBALLS (30/16)
9 PULLUPS
200M RUN
*SCALE FOR PULLUPS IS 10-12 SWINGS. 10 HEAVY SWINGS OR 12 (1.5/1) KBS.
*ATHLETE MUST FINISH ALL 5-7-9 REPS AND BE OUT THE DOOR BEFORE NEXT PERSON STARTS THEIR ROUND OF 5-7-9.
*DON’T HAVE TO WAIT FOR PREVIOUS PERSON TO BE BACK FROM RUN BEFORE STARTING.
*SCORE IS TOTAL ROUNDS + PARTIAL REPS