18 AUGUST
CrossFit Vitality – CrossFit
Strength/Skill
Metcon (No Measure)
TO BE COMPLETED POST WORKOUT:
2 ROUNDS OR (COACHES CHOICE)
-SIDE LUNGES ON SLIDERS
-SEAL WALK
-GORILLA’S
-LATERAL LUNGE JUMP
-DC CRUNCHES
-PLANK HOLDS/WALKOUTS
ETC. ETC
1. HAVE FUN WITH IT 🙂
Workout of the Day
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
1. SCALE WALLBALL WEIGHT AS NEEDED.
2. SCALE DU’S TO 10 BURPEES + 90 SINGLES
3. IF NO MUSCLE-UPS:
30 C2B PULLUPS
IF NO C2B
30 CHIN OVER THE BAR PULLUPS
IF NO CHIN OVER PULLUPS
30 HEAVY SWINGS + 30 YARD SEAL WALK