22 September
CrossFit Vitality – CrossFit
Strength/Skill
Metcon (No Measure)
GYMNASTICS SKILL TIME
0:00 – 10:00
PICK A GYMNASTICS SKILL TO SPEND 10M WORKING ON.
PUSHING – HSPU – HS WALKING – PUSHUPS
PULLING – MUSCLE-UPS – BMUPS – C2B – CHIN OVER THE BAR
T2B – RING DIPS – ETC.
10:00 – 12:00
REST
12:00 – 20:00
EMOM WITH A NUMBER OF REPS PER MINUTE THAT YOU CAN KEEP THE SAME THROUGHOUT ALL 8 MINUTES.
Workout of the Day
A: Metcon (AMRAP – Rounds)
EMOM FOR 12 MINUTES:
MIN 1: 150M RUN TO CURB OR INSIDE
MIN 2: 8 CRISS CROSS FLOOR TOUCH + JUMP TO HIGH TARGET
MIN 3: 3 DL + 6 BAR FACING BURPEES
(255/145)
1. FOR JUMPS, USE CONNECTORS FOR TALLER GUYS. 5’10 AND UNDER CAN USE SPEAL BARS AND OUTSIDE DIRTY SOUTH ON GUYS SIDE. WOMEN USE OUTSIDE DIRTY SOUTH BARS ON GIRLS SIDE.