29 July
CrossFit Vitality – CrossFit
Warm-up
A: Warm-up (No Measure)
200m Run (inside)
Then:
2 Rounds:
10 Bootstrappers
10 Shoulder Taps
10 Air Squats
30 Second Paleo Squat (Uprights)
30 Second Quad Stretch
Metcon
A: Metcon (Time)
In A Team of 2 or 3:
21 Power Cleans
21 Pullups
–
15 Power Cleans
15 Pullups
–
9 Power Cleans
9 Pullups
1. Partner 1 completes 21/21 and then P2 completes 21/21. Then P3 Completes 21/21. P1 then completes 15/15, P2 completes 15/15…etc.
2. Workout ends when final partner completes 9/9.
3. Can’t start until previous partner finishes the pullups of the round you are in.
4. 13m Cap. Add 1 Second for ever rep not completed.
5. If no pullups, heavy KBS, 1:1.
Metcon
B: Metcon (Time)
Guys (Part 2)
15 Cal Bike
15 Cal Row
15 Burpees
–
12 Cal Bike
12 Cal Row
12 Burpees
–
9 Cal Bike
9 Cal Row
9 Burpees
Girls (Part 2)
10 Cal Bike
10 Cal Row
10 Burpees
–
8 Cal Bike
8 Cal Row
8 Burpees
–
6 Cal Bike
6 Cal Row
6 Burpees
1. Same Concept As Part 1
2. Add 1 Second For Every rep Short.
Metcon
C: Metcon (Time)
For Time:
60 HSPU
60 T2B
60 Plyo Lunges To Bar
1. If no HSPU, sub SA KB Press
2. If no T2B, Statue of Liberty.