24 June
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
30 SECOND PLANK
5 PRESS-UPS
10 TOE TOUCHES
15 AIR SQUATS
20 YARD FROGGER
200M RUN (INSIDE)
Metcon
A: Metcon (AMRAP – Rounds and Reps)
14M AMRAP:
10 CAL ROW
10 YARD BURPEE BROAD JUMPS
10 HEAVY SLAMBALLS
THEN: 20-20-20, THEN 30-30-30, THEN 40-40-40…
1. 1 PERSON WORKING AT A TIME
2. SCORE IS ROUNDS + REPS. IF YOU FINISH THE ROUND OF 30 AND GET 24 YARDS BURPEE BROAD JUMPS, YOUR SCORE WOULD BE 2+54 REPS.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
14M AMRAP:
10 CAL BIKE
10 WB THROWS
10 ABMATS
10 PUSHUPS
GUYS – 20/20/20/20 – 30/30/30/30 – 40/40/40/40
GIRLS – 15/15/15/15 – 20/20/20/20 – 25/25/25/25
*GIRLS GO BY 5’S, GUYS BY 10’S.
1. SCORE IS THE SAME AS PART 1. FINISHED ROUND OF 25 FOR GIRLS WOULD BE 4+ …
2. EVERY DROP ON THE WB THROWS = EVERY PERSON DOES 2 WATERFALL BURPEES (1 PERSON AT A TIME). PICK UP WHERE YOU LEFT OFF.