Oct. 7
CrossFit Vitality – ēvoFIT
Warm-up
WU: Warm-up (No Measure)
TABATA MASH
LATERAL BEAR CRAWL STEPS
LUNGES IN PLACE
10s IN & OUTS / 10s BUNNY HOPS
X3
Metcon
A: Metcon (AMRAP – Rounds and Reps)
25 MIN AMRAP
STATION 1
5 YRD LATERAL BEAR CRAWL RIGHT
5 YRD LATERAL BEAR CRAWL LEFT
X2
30 BICYCLE CRUNCHES
15/12 CAL ROW
X2
RX+
5 YRD LATERAL BEAR CRAWL RIGHT
5 YRD LATERAL BEAR CRAWL LEFT
X3
40 BICYCLE CRUNCHES
15/12 CAL AIR BIKE
X2
STATION 2
30 YRDS OHD WALKING LUNGE
(PLATE WT. #45/25/SCALED)
30 IN & OUTS (AGILITY)
30 BUNNY HOPS (AGILITY)
X2
STATION 3
14 SINGLE ARM CURL TO PRESS (7 RIGHT / 7 LEFT)
30s WALL SIT
30s DC HOLD
X2
(TORPEDO WT. #30/20/SCALED)
1. DO 2 ROUNDS AT EACH STATION FOR 25 MIN
2. IF UNABLE TO DO OHD WALKING LUNGES THEN SCALE TO WALKING LUNGES NO WT.
3. IF NO AGILITY RING THEN HAVE ATHLETES PICK A SPOT ON THE GROUND AS THEIR TARGET
4. IF NO TORPEDO THEN USE DB’S OR PLATES
SCALE WT. AS NEEDED