11 August 2016
CrossFit Vitality – CrossFit
Make-Up Day
Workout of the Day
Metcon (Time)
ROTATE THROUGH 3 STATIONS:
STATION 1:
1 MILE RUN AT MODERATE PACE.
*TRY AND RUN THIS WITH PARTNER AND TAKE A 20/15 SLAMBALL WITH YOU GUYS.
STATION 2:
“MINI JT”
12-9-6
HSPU
PUSHUPS
RING DIPS
OR
“SCALED MINI JT”
12-9-6
REG PUSHUPS OR BANDED PUSHUPS
ASSISTED STRICT PULLUPS OR RING ROWS
30 SECONDS OF:
WALL-FACING HS HOLDS OR HS HOLDS
STATION 3:
MOBILITY
WORK COUCH STRETCH
BANDED FRONT RACK
ROLL OUT WITH FOAM ROLLERS
*EACH STATION SHOULD BE ROUGHLY 8-10 MINUTES
*SCORE IN WODIFY WILL BE JT TIME