16 January
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (3 Rounds for reps)
“TANK TUESDAY”
-AIR BIKE (REVERSE TABATA)
-PUSHUPS (NORMAL TABATA)
-Z PRESS (NORMAL TABATA)
1. 6 ROUNDS OF TABATA AT EACH STATION.
2. DO ALL 6 ROUNDS AT SAME STATION THEN ROTATE TO NEXT STATION.
3. SCORE IS THE TOTAL OF THE LOWEST ROUND AT EACH STATION.
Metcon
B: “RUN – WALK – CRAWL” (Time)
FOR TIME:
50 OHS (95/65)
40/30 CAL ROW
30 BURPEES TO TARGET
20 HSPU
10 TRIPS REV BC (10 YARD TRIPS)
1. STAGGER INTO 2 HEATS. 2 TO A BAR FOR OHS.
2. IF NO OHS, SCALE TO FRONT SQUATS.
3. IF NO HSPU, SCALE TO PUSHUPS OR BOX PUSHUPS
4. 16M TIME CAP. ADD 1 SECOND FOR EVERY REP SHORT. 1 TRIP OF REV BC = 1 REP.