20 February
CrossFit Vitality – CrossFit
Warm-up
A: (No Measure)
400m Run (Left)
Then:
2 Rounds of:
0-10 Yard (Active Lunges)
10-20 (Bear Crawl)
20-30 (Frogger)
30-40 (5 Inch Worms)
Jog it all the way around and do 2nd round, without the run.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
“Gymnasty”
With a Team of 3 or 4 People:
25m Amrap
Tuck-Up Line Dance (60 Total)
400m Slamball Run (Girls left/Guys Right)
Med Ball Pass x2
550m/500m Row
Squat Circle (60 Total)
Run Counts as 1 Rep
Row Counts as 1 Rep
Med Ball Pass = 1 Rep
Squat Circle = 1 rep for every 10 Squats