25 August 2016
CrossFit Vitality – CrossFit
Make-Up Day
Workout of the Day
Metcon (No Measure)
6M STATIONS:
STATION 1: RING DIPS
RX+
MUSCLE-UP INTO MAX SET OF RING DIPS
RX
MAX SET OF RING DIPS
SCALED
STATIC HOLD ON TOP OF RINGS AS LONG AS POSSIBLE
*3 SETS OF ALL
STATION 2: BB CYCLING
EMOM FOR 6M, COMPLETE “X” NUMBER OF SQUAT OR POWER SNATCHES. KEEP LOADS MODERATE TO ENSURE NO MISSES. TRY AND PICK A WEIGHT THAT YOU CAN TNG 3-5 REPS EACH MINUTE.
STATION 3: ASSAULT BIKE
5M @ CONSISTENT PACE. TARGET FOR GUYS IS 375-400. FOR GIRLS IS 200-250.
*ALLOW 2-3 MINUTES TO ROTATE B/W STATIONS.