3 February
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
2 ROUNDS OF:
200M RUN
10 PUSHUPS OR 30 SECOND PLANK
8 SLOW AIR SQUATS (SLOW DOWN – SLOW UP)
6 SAMSON STRETCH
4 BURPEE STEP-UPS
A: “SATURDAY CHIPPER” (Time)
WITH A TEAM OF 3:
200/100 CAL BIKE
100 SYNCHRO AIR SQUATS (1 SLAMBALL PER TEAM)
75 T2B
50 BURPEE BOX STEP-OVERS WITH SB (24/20)
25 THRUSTERS (135/85)
*AFTER FINISHING EACH MOVEMENT, TEAM MUST COMPLETE 50 YARD REVERSE BEAR CRAWL WHILE DRAGGING A 30/20 SLAMBALL.
1. FOR SYNCHRO AIR SQUATS, WHOLE TEAM IS WORKING. 1 PERSON HOLDS SB WHILE SQUATTING.
2. BREAK UP OTHER WORK HOWEVER YOU WANT.
3. B/W BEAR CRAWL CAN ONLY BE BROKEN AT HALFWAY POINT.
4. FOR ANY SCALING ON THRUSTERS, ADD 15 REPS.
5. FOR T2B, SCALED IS 2 TO 1.