Dec. 13
CrossFit Vitality – ēvoFIT
Warm-up
WU: Warm-up (No Measure)
5M AMRAP:
10 REVERSE LUNGES IN PLACE
10 GORILLAS
10 AIR SQUATS
30 SECONDS CHILD’S POSE FOR SHOULDERS
100M RUN
Metcon
A: Metcon (No Measure)
WITH A 3M CLOCK COUNTING DOWN
500/400M ROW + 10 BURPEES
*REST REMAINDER OF 3M
WITH A 3M CLOCK COUNTING DOWN
150 YARD SB SHUTTLE
(15 YARD TRIPS) + 10 SB
*REST REMAINDER OF 3M
WITH A 3M CLOCK COUNTING DOWN
500M/400M SKI + 10 TORPEDO THRUSTERS
*REST REMAINDER OF 3M
REST 2M B/W STATIONS, X2
RX+ 15 REPS OF EACH (BURPEES/SB/THRUSTERS)
45/20 CAL BIKE INSTEAD OF SKI