10 February
CrossFit Vitality – CrossFit
Shuttles
Metcon (3 Rounds for reps)
1/2 TRIP PLATE PUSH
SPRINT DOWN AND BACK
AS SOON AS THEY FINISH SPRINT:
RX+ (U/B SET OF MUSCLE-UPS)
RX (U/B SET OF PULLUPS OR T2B)
SCALED (U/B SET OF KNEES TO ELBOW)
REST 3M, X3
RED/BLUE
HEATS OF 4-5
*GIRLS START ON THE ENDS, GUYS HEATS WILL START FROM THE MIDDLE AND RUN FURTHER. ASK IF YOUR CONFUSED:)
Metcon
“RUNNING DT” (AMRAP – Rounds)
EMOM FOR 15M
MIN 1: 2 LAPS (200M RUN)
MIN 2: 1 ROUND OF “DT”
12 DL – 9 HPC – 6 S20
MIN 3: 12 OVER THE BOX JUMPS (24/20)
PERFECT SCORE IS 15. SCORE IS NUMBER OF COMPLETED ROUNDS. NO PENALTY FOR MISSING ROUND.