21 JUNE
CrossFit Vitality – CrossFit
Gymnastics
A: Metcon (No Measure)
EMOM FOR 12 MINUTES
MIN 1-4:
PULLING STATION
MUSCLE-UPS/BAR MUSCLE-UPS/C2B/CHIN-OVER THE BAR/RING ROW HOLDS
1. CHOOSE A NUMBER YOU CAN REPEAT FOR 4 MINUTES.
MIN 5-8:
PUSHING STATION
STRICT HSPU/KIPPING HSPU/PUSH-UPS/BOX PUSH-UPS
1. CHOOSE A NUMBER YOU CAN REPEAT FOR 4 MINUTES.
MIN 9-12:
DU’S/SINGLES (WITH A HIGH BOUNCE)
30 SECONDS WORK/30 SECONDS REST FOR 4 MINUTES.
1. STAGGER GROUPS AMONG 3 STATIONS EVENLY.
Metcon
B: “HONEY – DO LIST” (Time)
FOR TOTAL TIME:
PART A.
30/15 CAL AIR BIKE
RX+ (40/20)
REST EXACTLY 1 MINUTE
PART B.
30 1-ARM DB SNATCH (50/30)
RX+ (70/45)
REST EXACTLY 1 MINUTE
PART C.
400M RUN
REST EXACTLY 1 MINUTE
PART D.
20 PC @ 135/85
20 PUSH JERKS @ 135/85
1. SCORE IS TOTAL TIME, DON’T SUBTRACT REST.
2. STAGGER HEATS BY ROUGHLY 3 MINUTES.
3. HEATS 1 AND 3 CAN SHARE BARS IF POSSIBLE, OTHERWISE, EVERYONE WILL NEED THEIR OWN BAR.
4. ALTERNATE ARMS EACH REP ON THE DB SNATCH.
5. PART D IS ALL 20 POWER CLEANS AND THEN 20 PUSH JERKS.