31 July
CrossFit Vitality – CrossFit
Gymnastics
A: “VITALITY PUSH/PULL BENCHMARK” (4 Rounds for reps)
IN 15M:
PERFORM 4 SETS OF:
MAX DEADHANG PULLUPS
NO REST
MAX SET OF U/B PUSHUPS
1. REST AS NEEDED BUT ALL 4 SETS NEED TO BE DONE IN 15M.
2. SCALE PULL-UPS TO 4 SETS OF FLEXED ARM HANG FOR TOTAL TIME.
3. SCALE PUSHUPS TO BOX PUSHUPS.
4. FOCUS IS ON FORM OVER HIGHER REPS
Metcon
B: “AISLE SEAT” (Time)
3 ROUNDS FOR TIME:
400M RUN
15 BACK SQUATS (135/85)
*FROM GROUND
15 S20 (135/85)
1. CAP FOR THE WORKOUT IS 16M.
2. ADD 1 SECOND FOR EVERY REP NOT COMPLETED. RUNS COUNT AS 1 REP.
3. SCALE APPROPRIATELY