22 October
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
WITH A PARTNER:
200M RUN
30 SEC PLANK
30 SEC HOLLOW HOLD
200M RUN
30 SEC HS HOLD (PARTNER ASSISTED)
5 GH RAISES
10 PASS THRUS + HAMMY STRETCH
Metcon
PT 1: Metcon (AMRAP – Rounds and Reps)
EMOM FOR 10M:
1 PC – 1 HPC – 1 FS – 1 JERK – 3 BFB
1. ADD 1 REP TO EACH MOVEMENT EVERY MINUTE UNTIL YOU CAN’T COMPLETE WORK. BFB WILL REMAIN THE SAME EACH ROUND.
2. BREAK UP AS NEEDED BETWEEN TEAM
3. 135/85
1-1-1-1-3
2-2-2-2-3
3-3-3-3-3
4-4-4-4-3 (4TH MINUTE)
Metcon
PT 2: Metcon (Time)
4 ROUNDS FOR TIME:
1K ROW
20 SLAMBALL PARTNER THROWS
20 SYNCHRONIZED BFB
20 SDLHP (115/65)
1. BREAK UP AS NEEDED BETWEEN TEAM. 1 PERSON WORKING AT A TIME EXCEPT FOR BFB.
2. MEN’S DISTANCE FOR SB THROWS ARE 10 FEET. WOMEN’S IS 7 FEET.