28 APRIL
CrossFit Vitality – CrossFit
Gymnastics
A: 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
Metcon
B: HOLLOW (AMRAP – Rounds and Reps)
IN 3M COMPLETE:
2 ROUNDS OF:
8 WB (20/14)
8 KBS (1.5/1)
8 WALKING LUNGES
IF COMPLETED, REST UNTIL END OF 3M AND THEN BEGIN:
2 ROUNDS OF:
10 WB
10 KBS
10 WALKING LUNGES
IF COMPLETED, REST UNTIL END OF 6M AND THEN BEGIN:
2 ROUNDS OF:
12 WB
12 KBS
12 WALKING LUNGES
IF COMPLETED, REST UNTIL END OF 9M AND THEN BEGIN:
14 WB
14 KBS
14 WALKING LUNGES
IF COMPLETED, REST UNTIL END OF 12M AND THEN BEGIN:
16 WB
16 KBS
16 WALKING LUNGES
1. CONTINUE ADDING 2 REPS AND 3M UNTIL FAILURE.
2. 1.5/1 FOR KBS
3. SCORE IS REP ROUND COMPLETED. FOR EXAMPLE. FINSHED SET OF 14 AND FINISHED 10/16 KBS. SCORE WOULD BE 14+26