18 September
CrossFit Vitality – ēvoFIT
Warm-up
A: Warm-up (No Measure)
5 MIN AMRAP
4 INCH WORMS + PRESS UP
10 ALTERNATING S/L DEADLIFTS
10 AIR SQUATS
20 FLUTTER KICKS
100 YRD RUN (LOGO)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP
20-16-12-8-4-8-12-16-20
WALLBALLS (#30/20/SCALED)
WALL TAPS IN PUSH UP Plank
LEGLIFTS OVER THE MEDBALL
LATERAL JUMPS OVER THE MEDBALL
REST 2M B/W AMRAPS
12 MIN AMRAP
20 S/L DEADLIFTS WITH TORPEDO (10 RIGHT/10 LEFT)
25 FLOOR PRESS
60 FLUTTER KICKS
RUN 100 YRDS (LOGO)
(TORPEDO WT. #30/20/SCALED)
RX+
40 FLOOR PRESS
(#45/25 PLATE)
1. WITH A LARGE GROUP START 1/2 ON WORKOUT 1 AND 1/2 ON WORKOUT 2
2. IF NO TORPEDOES THEN USE PLATES
#35/25
RX+ STILL #45/25
3. IF UNABLE TO DO JUMPS LATERALLY
1ST SCALE: FORWARD JUMP WHILE FACING THE BALL
2ND SCALE: DO A LATERAL JUMP BEHIND THE BALL