20 APRIL
CrossFit Vitality – CrossFit
Mobility and Prep
Metcon
A: Metcon (3 Rounds for reps)
WITH A 30:00 RUNNING CLOCK:
0:00 – 10:00
AMRAP OF:
10 STATUE OF LIBERTY (25/15)
10 YARD BURPEE BROAD JUMPS
10 SHOULDER PRESS (95/55)
10 OHS (95/55)
10:00 – 11:00
REST
11:00 – 20:00
EMOM OF “CINDY”
IF YOU MISS A ROUND, TAKE THE NEXT ROUND OFF AND THEN JUMP BACK IN BUT TAKE 2 REPS OFF EACH MOVEMENT (3-8-13)
20:00 – 22:00
REST
22:00 – 30:00
AMRAP:
150M RUN
10 SDLHP (95/65)
10 HSPU
1. SCORE IS REPS FOR AMRAP 1 + ROUNDS COMPLETED OF CINDY + REPS FOR AMRAP 2. 1 REP FOR RUN.
2. AMRAP 1 IS 40 REPS PER ROUND.
3. CINDY IS A POSSIBILITY OF 9 ROUNDS TOTAL.
4. FINAL AMRAP IS 21 REPS PER ROUND.
5. SCALE HSPU TO 30 SECOND HS HOLD OR 30 SECOND PLANK (TOP OF PUSHUP)
6. 3 SEPARATE SCORES FOR WODIFY. PUT REPS INTO EACH ROUND AND IT WILL TOTAL UP FOR YOU.