6 December 2016
CrossFit Vitality – CrossFit
Strength/Skill
GYMNASTICS SKILL TEST (AMRAP – Reps)
FOR TOTAL REPS:
0:00 – 3:00
KIPPING HSPU
3:00 – 6:00
T2B
6:00 – 9:00
PULLUPS
SUB:
PUSHUPS/BOX OR BLOCK PUSHUPS
ABMAT SITUPS
JUMPING PULLUPS/RING ROWS
Workout of the Day
Metcon (Time)
WITH A PARTNER COMPLETE 10 ROUNDS TOTAL. COMPLETE A FULL ROUND BEFORE SWITCHING:
50 DU’S
15 WALLBALLS
12 RUSSIAN SWINGS (2/1.5)
9 OVER THE BOX JUMPS (24/20)
1. SCALE DU’S TO SINGLES. 1:1
2. SCALE BOX JUMPS TO STEP-OVERS