15 August
CrossFit Vitality – CrossFit
Metcon
A: Metcon (3 Rounds for time)
10 OVER THE BOX JUMPS (24/20)
20 YARD SEAL CRAWL
THEN SHUTTLE SPRINT:
25-30-25-35-25-40-25-45-25-50-25
REST 3:30, X3
1. STAGGER IN HEATS OF 4-5.
2. ONLY NEED TO TOUCH LINES WITH FEET FOR SHUTTLES.
3. STAY IN TIGHT PLANK POSITION FOR SEAL WALKS/TOES.
Metcon
B: PAR 4 (4 Rounds for reps)
FOR TOTAL REPS/LOAD
A. 3M ASSAULT BIKE FOR MAX CALS
B. 3M THRUSTERS FOR MAX REPS
95/65
C. 3M HEAVY KBS
D. 3M WEIGHTED 20 YARD RUN FOR MAX TRIPS (50/30)
*EVERY 20 YARD TRIP = 4 REPS.
1. SCORE IS TOTAL CALS/REPS. 4 SEPARATE SCORES YOU CAN ENTER INTO WODIFY.
2. 60 SECONDS BETWEEN STATIONS
3. GIRLS START ASSAULT BIKE. GUYS START ON HEAVY SWINGS.
4. HEAT 1 GIRLS START ON ASSAULT BIKE. WHEN HEAT 1 GIRLS START ON THRUSTERS, H2 GIRLS WOULD START ON ASSAULT BIKE.
5. HEAT 1 GUYS WOULD START ON HEAVY SWINGS, WHEN H1 GUYS MOVE TO WEIGHTED RUNS, H2 GUYS WOULD START ON HEAVY SWINGS.