17 JANUARY
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (AMRAP – Reps)
TABATA TUESDAY
-OVER THE BOX JUMPS (24/20)
-HEAVY PROWLER PUSH
(180/90)
-DU’S OR SCALE TO SINGLES
-BURPEE JUMPS TO HIGH TARGET
1. 6 ROUNDS OF TABATA AT EACH STATION.
2. DO ALL 6 ROUNDS AT SAME STATION THEN ROTATE TO NEXT STATION.
3. SCORE FOR PROWLER IS 1 REP FOR EVERY 10 YARDS. DO PROWLERS IN PAIRS, ONE PAIR OF PROWLER GOES FROM 45-25 AND OTHER PAIR IS AT 20-0.
4. SCORE FOR DU’S OR SINGLES IS 1 REP PER 10 DU’S/SINGLES.
Metcon
B: “STAIRWAY TO NOWHERE” (AMRAP – Rounds and Reps)
15M AMRAP
1 C2B PULLUP
1 DL (225/125)
1 OVER THE BAR BURPEE
1. SCALE C2B PULLUPS TO CHIN OVER THE BAR PULLUPS AND THEN RING ROWS IF NECESSARY.
2. EVERY 3M COMPLETE 2 LAPS ON TURF.
3. SCORE IS ROUNDS AND PARTIAL REPS COMPLETED.
4. START WITH A 2 LAP RUN ON TURF.