11 January
CrossFit Vitality – CrossFit
Mobility and Prep
Workout of the Day
Metcon (AMRAP – Reps)
TEAMS OF 3 OR 4:
A. AS MANY CALS AS POSSIBLE ON THE SKI-ERG IN 8M
*SCORE IS 1 REP FOR EVERY 10 CAL
2M REST
B. AS MANY ROUNDS AS POSSIBLE IN 8M OF:
150/120M ROW
5 OVER THE ROWER BURPEES
*1 PERSON MUST COMPLETE FULL ROUND BEFORE SWITCHING.
* EACH ROUND COMPLETE = 1 REP
2M REST
C. AS MANY ROUNDS AS POSSIBLE IN 8M OF:
5 OVER THE SHOULDER DBALL (150/100/70/50)
5 BURPEE BOX JUMPS (30/24)
*EACH ROUND COMPLETE = 1 REP
1. SCALE BJ AS NEEDED.
2. IF POSSIBLE, TEAMS OF 3. IF MORE THAN 15 PEOPLE, STAGGER TEAMS TO START AT DIFFERENT STATIONS. EQUAL GUYS/GIRLS TEAMS SO DBALLS WORK OUT .
3. SCALE DBALL TO HEAVY POWER CLEANS IF NOT COMFORTABLE WITH MOVEMENT. (185/105)