20 August
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
2 Rounds:
200m Run
10 Yard Bear Crawl
10 Yard Active Lunge
10 Knee Hugs
10 Figure 4’s
10 Yard Spider/Low Bear Crawl
1. Run Both Times
2. 2 Second Hold On Knee Hugs+Figure 4’s
Metcon
A: Metcon (Time)
For Time:
2m Wall-Facing HS Hold
2m Plank
Team Hill Run W/KB?? (Red/Blue)
50 Deadlifts
10 Synchronized Bar Facing Burpees
50 Hang Power Cleans
10 Synchronized Bar Facing Burpees
50 Push Jerks
10 Synchronized Bar Facing Burpees
50 Thrusters
10 Synchronized Bar Facing Burpees
Team Hill Run W/KB?? (Red/Blue)
50 Cal Ass Bike
1. 1 person works for the wall-facing hs hold. 10 seconds for every switch.
2. Entire team must do the 2m plank together. Everytime they come down, add 10 seconds to 2m target time.
3. Loads are 135/85
4. If unable to do thrusters at 135/85. Have 115/75 on inside of bar and strip 20/10 off before beginning Thrusters. The cost of this scale is 10 extra reps Thrusters.