25 APRIL
CrossFit Vitality – CrossFit
Air Bike
A: “ASSAULT BIKE CONDITIONING 1” (AMRAP – Reps)
60 SECONDS @ 80% PACE
REST 2:30, X4
1. COMPARE PACE TO 3 WEEKS AGO AND ADJUST IF NEEDED.
2. IF YOU WERE UNABLE TO STAY AT THE SAME RPM FOR ALL 4 SETS, DROP TO A NUMBER THAT YOU CAN HOLD FOR THE ENTIRE TIME.
Metcon
B: Metcon (AMRAP – Reps)
TABATA MASH
OHS
PULLUPS
THRUSTERS
WINDMILL SITUPS
1. GO FROM OHS TO PULLUPS TO THRUSTERS TO WINDMILL SITUPS. THAT IS 1 ROUND. COMPLETE 8 ROUNDS TOTAL.
2. SCORE IS TOTAL REPS.
3. SCALE PULLUPS TO JUMPING PULLUPS
4. 1 BAR FOR BOTH OHS AND THRUSTERS.
5. PARTNER UP IF POSSIBLE AND ONE PARTNER STARTS ON OHS, OTHER PARTNER STARTS ON PULLUPS.