22 Sept
CrossFit Vitality – ēvoFIT
Warm-up
A: Warm-up (No Measure)
4 MIN AMRAP
5 AIR SQUATS
10 SIT-UPS/CRUNCHES
20s PUSH-UP PLANK HOLD
20s JUMPING JACKS
Metcon
B: Metcon (AMRAP – Rounds)
PART 1
2 MIN AMRAP STATIONS
REST 1 MIN B/T STAITONS
X2 CYCLES
1
10 SIDE STEPS LEFT + 10 AIR SQUATS
10 SIDE STEPS RIGHT = 10 AIR SQUATS
2
10 BICEP CURLS WITH TORPEDO
10 STANDING CHEST PRESS WITH TORPEDO
(TORPEDO WT. #30/20/SCALED)
3
WEIGHTED ABMAT SIT-UPS
(SLAMBALL WT. #30/20)
4
CALS AIR BIKE
PART 2
2 MIN AMRAP
REST 1 MIN
REPEAT
20 BIG FLUTTER KICKS
20 BICYCLE CRUNCHES
20s PUSH-UP PLANK
1. FOR STATION ONE HAVE ATHLETES REPEAT THE 10 SIDE STEPS AND 10 AIR SQUATS FOR THE ENTIRE 2 MIN
2. IF NO TORPEDO THEN USE PLATES
#35/25/SCALE AS NEEDED
3. IF UNABLE TO DO WEIGHTED ABMAT SIT-UPS CORRECTLY THEN DO ABMAT SIT-UPS NO WT.
4. IF NO AIR BIKE THEN DO ROW