26 September
CrossFit Vitality – CrossFit
Metcon
A: LEGLESS (Time)
1 MILE RUN
50 PULLUPS
50 NO SQUAT WB
1 MILE ROW (1,600M GUYS /1,300 GIRLS)
25 PULLUPS
25 NO SQUAT WB
1. GUYS GO ROW THEN RUN. GIRLS GO RUN THEN ROW.
2. 24M CAP. SCORE IS +1 SECOND FOR EACH REP NOT COMPLETED. IF DIDN’T COMPLETE LAST 25 NO SQUAT WB, SCORE WOULD BE 24:30.
Strength/Skill
B: Metcon (No Measure)
“COACHES CHOICE”
DO THIS POST WORKOUT
“COMPLETE 2 ROUNDS NOT FOR TIME
20-30 SECONDS PER ARM
MED BALL STABILITY AGAINST UPRIGHT.
PARTNER HS HOLDS
*IF UNCOMFORTABLE, SIT ON BAND AND PRESS OHD
HANDS ON SLIDERS-TOP OF PUSHUPS-HANDS SLIDE FRONT AND TO SIDE
60 SECOND PLANK WORK (SIDE/TOP)
OR
“HOLLOW HOLDS”