12 January
CrossFit Vitality – CrossFit
Make-Up Day
MU: Metcon (No Measure)
MAKE UP WEDNESDAY FIRST.
IF COMPLETED WEDNESDAY’S STRENGTH, SPEND 12-15 MINUTES WORKING BARBELL OR GYMNASTICS SKILL.
ALSO COULD WORK 12-15M ON MOBILITY. ATHLETE’S/COACHES’ CHOICE.
Metcon
A: Metcon (3 Rounds for reps)
TEAMS OF 3 OR 4
A. AS MANY CALS AS POSSIBLE ON THE SKI-ERG IN 8M
*SCORE IS 1 REP FOR EVERY 10 CALS.
2M REST
B. AS MANY ROUNDS AS POSSIBLE IN 8M OF:
250/200M ROW
5 OVER THE ROWER BURPEES
*1 PERSON MUST COMPLETE FULL ROUND BEFORE SWITCHING.
* EACH ROUND COMPLETE = 1 REP
2M REST
C. AS MANY ROUNDS AS POSSIBLE IN 8M OF:
20 TIRE FLIPS
10 BURPEE BOX JUMPS (30/24)
*EACH ROUND COMPLETE = 1 REP
1. SCALE BJ AS NEEDED.
2. IF POSSIBLE, TEAMS OF 3. IF MORE THAN 9 PEOPLE, START CREATING TEAMS OF 4.
3. IF MORE THAN 12 PEOPLE, CREATE A 4TH TEAM OF GUYS ONLY. THEY WOULD DO ASS BIKE INSTEAD OF SKI-ERG. THEY WOULD ALSO DO 185# POWER CLEANS INSTEAD OF TIRE FLIPS. BOX JUMPS STAY THE SAME.