2 December
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
2 ROUNDS FOR TIME:
200M RUN
10 HOLLOW ROCKS
10 B/W WALKING LUNGES
10 BEAT SWINGS
Metcon
A: Metcon (4 Rounds for reps)
6M STATIONS:
STATION 1:
1 FULL SLAMBALL SUICIDE 0-10-0-20-0-30-0-40-0-50-0-40-0-30-0-20-0-10-0
*AT EVERY TURNAROUND, COMPLETE THE NUMBER OF BURPEES ASSOCIATED WITH YARD LINE. 10=1 , 20=2 , 30=3 , 40=4 , 50=5
*NO BURPEES AT 0
WITH REMAINING TIME: AS MANY T2B
AS POSSIBLE
STATION 2:
1,250/1K SKI
WITH REMAINING TIME: AS MANY C2B/CHIN OVER PULLUPS
STATION 3:
4 ROUNDS:
10 SYNCHRO BFB
10 JERKS (185/105)
WITH REMAINING TIME: AS MANY DU’S AS POSSIBLE
STATION 4:
4 ROUNDS:
40 YARD BEAR CRAWL SHUTTLE
*20 F/W – 20 B/W
10 HEAVY SLAMBALLS
10 PLYO LUNGES TO TARGET WITH REMAINING TIME: AS MANY HEAVY WB AS POSSIBLE
1. SCORE IS TOTAL REPS.
2. SCORE AS FOLLOWS:
T2B AND PULLUPS = 1 REP FOR EVERY 5 T2B OR 5 PULLUPS.
DU’S = 1 REP FOR EVERY 10 DU’S
WB = 1 REP FOR EVERY WB
3. T2B/5 + PULLUPS/5 + DU’S/10 + WB REPS.
4. SCALE PULLUPS TO BURPEE + JUMP TO TARGET.
5. SCALE T2B TO KNEES AS HIGH AS POSSIBLE, 1 REP FOR EVERY 2 SCALED REPS.
6. SINGLE UNDERS ARE 2 TO 1.