9 JULY
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
200m Run
Then:
2 Rounds:
1/2 trip bear crawl
20 Second Shoulder Taps In Plank
5 Press-Ups
8 Jumping Plyo Lunges
Metcon
ROW: Metcon (Time)
500M ROW EACH (400M FEMALE)
400M ROW EACH (300M FEMALE)
300M ROW EACH (200M FEMALE)
200M ROW EACH (100M FEMALE)
P1 ROWS 500M OR 400M (FEMALE) THEN GETS OFF AND RUNS TO P2. P2 THEN RUNS THE REST OF THE WAY AND GETS ON AND ROWS 500M OR 400M, THEN P3 ROWS 500 OR 400M. THEN P1 GETS BACK ON AND ROWS 400M OR 300M.
20M CAP
Metcon
RUN: Metcon (Time)
30-20-10
WB (20/14)
KBS (RED/BLUE)
400M / 200M /200M RUN
P1 DOES 30 WB AND 30 KBS. AS SOON AS THEY ARE OUT THE DOOR ON THE 400M RUN, P2 CAN START ON 30/30. THEY CANNOT LEAVE UNTIL P1 IS BACK IN THE DOOR FROM RUN.
CAP IS 15M