22 July
CrossFit Vitality – CrossFit
Warm-up
A: Metcon (No Measure)
200M RUN (OUTSIDE)
THEN:
GUYS –
2 ROUNDS
30 SECOND PALEO SQUAT
30 SECOND PLANK
10-10-10 (UP/DOWN – L/R – F/B)
5 PRESS-UPS
GIRLS-
2 ROUNDS
10 YARDS LUNGE
10 YARDS KNEE HUGS
10 YARD FIGURE 4’S
10 YARD BUTT KICKS
THEN SWITCH
Metcon
B: Metcon (4 Rounds for reps)
7M AT EACH STATION
90 SECONDS TO ROTATE
STATION 1
40 Yard bear hug carry
4 over the shoulder
Max cal air bike
*SCORE IS TOTAL CALS
*P1 DOES 40 YARD BEAR HUG CARRY, 4 OVER THE SHOULDER, THEN GETS ON BIKE, CAN BIKE AS LONG AS YOU WOULD LIKE. ONCE BIKE STOPS, P2 CAN PICK UP AND BEGIN BEAR HUG CARRIES.
STATION 2
10 T2B
Max reps deadlifts
-if no t2b, complete 8 burpee over the bar
*1 MAX U/B SET OF DL. T2B DOES NOT HAVE TO BE U/B.
STATION 3
8 heavy slam balls
DB snatch
*DB SNATCH DOESN’T HAVE TO BE U/B, TAKE AS MUCH TIME AS YOU WANT.
STATION 4
40 YARD reverse bear crawl
Max U/B reps heavy wall balls
1. SCORE IS TOTAL REPS FOR ALL 4 STATIONS. STATION 1 IS CALORIES AS REPS. STATION 2 IS MAX DL REPS. STATION 3 IS MAX SNATCH REPS AND STATION 4 IS MAX WB REPS.
2. PUT STATION 1 SCORE IN ROUND 1 SCORE OF WODIFY. STATION 2 IN ROUND 2 AND SO ON.