16 September
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
200m Run
Then:
2 Rounds:
7 Squat Jumps To Target
7 In/Outs
7 Forward Walking Lunges
7 Backward Walking Lunges
30 Second Paleo Squat (Upright)
Metcon
A: Metcon (AMRAP – Rounds and Reps)
A. 10m Amrap:
30/20 Cal Ski
30 Synchro In/Outs On Sliders (2 People)
150m Team Run
Run is:
Out Of Pain Cave, Behind Red Rig, Down Turf To 0 and then Back Same Direction
*Can’t start working until entire team gets back to the ski
1. SCORE IS ROUNDS AND REPS. 1 REP FOR EACH CALORIE, 1 REP FOR IN/OUT. IN, OUT, AND BACK IN = 1 REP. RUN IS 2 REPS, 1 REP FOR DOWN, 1 REP FOR BACK.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
B. 10m Amrap:
30/20 Cal Row
30 Synchro Torpedo Thrusters (30/20)
15 Heavy Slamballs (50/30)
1. 1 REP PER CALORIE, THRUSTER, AND SLAMBALL.
2. SCORE IS ROUNDS AND REPS.
Metcon
C: Metcon (AMRAP – Rounds and Reps)
C. 10m Amrap:
30/20 Cal Bike
20 Synchro Torp Facing Burpees
50 DU’s
1. SCORE IS ROUNDS AND REPS.
2. FOR DU’S, IF SCALING TO SINGLES, ONE PERSON DOES 35, THEN ANOTHER PARTNER HAS TO DO 35 ONCE 1ST 35 IS COMPLETED.