18 JANUARY
CrossFit Vitality – CrossFit
Strength/Skill
B: Metcon (No Measure)
3 ROUNDS NOT FOR TIME – TO BE COMPLETED POST WORKOUT
1. 20 YARDS OHD WAITERS CARRY WITH KB
20 YARDS DOWN WITH LEFT, BACK WITH RIGHT.
2. PLANK WORK
SIDE – 8 SECONDS
CENTER – 3 SECONDS
SIDE – 8 SECONDS
THIS IS 1 REP. COMPLETE 6 REPS PER ROUND.
3. 12-20 BACK EXTENSIONS ON GHD.
*THESE ARE ACTUALLY HIP EXTENSIONS BUT MOST PEOPLE KNOW THEM AS BACK EXTENSIONS.
4. PLANK WALK-OUTS
*START TOP OF PUSHUP
*WALK HANDS OUT SLOWLY BACK AND FORTH AS FAR AS POSSIBLE
*6-8 REPS PER ROUND.
Metcon
A: “KAMIKAZEE” (Time)
FOR TIME:
30 CAL ROW
20 CLEAN AND JERKS (155/95)
30 CAL ROW
RX+
20 CAL ASS BIKE
20 CLEAN AND JERKS (155/105)
20 CAL ASS BIKE