24 September
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
200M RUN
10 UP/DOWN
10 FRONT/BACK
3 INCHWORMS+PRESS-UP/LOOK BEHIND
10 BEAT SWINGS
10 HALF-SPEED AS
Metcon
A: Metcon (Time)
EVERY 2 MINUTES UNTIL 25 COMPLETED ROUNDS:
15 CAL ASSAULT BIKE
9 CAL ROW
THEN WITH REMAINING TIME:
2 FRONT SQUATS
1 JERK
2 BACK SQUATS
1 JERK
1 TNG SC
= 1 REP
(155/135/95/75)
Metcon
B: Metcon (Time)
FOR TIME:
1 TRIP BEAR CRAWL (SLIDER)
20 BURPEE PULLUPS
20 STRICT PRESS (95/65)
200M RUN
1 TRIP BEAR CRAWL (SLIDER)
15 BURPEE PULLUPS
15 STRICT PRESS (115/75)
400M RUN
1 TRIP BEAR CRAWL (SLIDER)
10 BURPEE PULLUPS
10 STRICT PRESS (135/85)