22 March
CrossFit Vitality – CrossFit
Metcon
A: Metcon (No Measure)
3 ROUNDS NOT FOR TIME:
1 MIN PLANK HOLD
MAX STRICT PULLUPS
MAX PUSHUPS
30 MOUNTAIN CLIMBERS ON SLIDERS
20 DEAD COCKROACH REACHES WITH PLATE (15/10)
.
1. PLANK HOLD CAN BE AT TOP OF PUSHUP OR ELBOWS, ATHLETE CHOICE.
2. FOR PULLUPS, THEY CAN SCALE UP TO MUSCLE-UPS AND DO 1 MAX SET PER ROUND.
3. IF NO PUSHUPS, SCALE TO BOX PUSHUPS.
4. MOUNTAIN CLIMBERS, KEEP KNEES UNDER CHEST AND THEY ARE 1-COUNTS. EVERY TIME A KNEE COMES UP IS ONE.
5. FOR THE DEAD COCKROACH, THEY LAY ON THEIR BACK, FEET UP IN THE AIR AND WITH A 15/10 PLATE, THEY REACH THE PLATE AND TRY AND TOUCH THEIR TOES
Metcon
B: “EIFFEL TOWER” (Time)
FOR TIME:
10 BURPEE TO HIGH TARGET
20 OHS (95/65)
30 OVER THE BOX JUMPS
40 WALLBALLS
50/35 CAL ROW
40 WALLBALLS
30 OVER THE BOX JUMPS
20 OHS (95/65)
10 BURPEE TO HIGH TARGET
1. SCALE OHS TO FRONT SQUATS AS NEEDED.
2. BOX HEIGHT IS 24/20. SCALE AS NEEDED TO STEP-UPS OR SMALLER BOX.