23 MARCH
CrossFit Vitality – CrossFit
Metcon
A: Metcon (Time)
WITH A PARTNER:
COMPLETE 200M WALKING LUNGES
1. MEN HOLD 2-RED KB’S AND WOMEN HOLD 2-BLUE KB’S.
2. SWITCH AS OFTEN AS NEEDED.
3. COMPLETE INSIDE ON TURF.
4. CONTROL THE KB’S. IF SHORT ON KB’S, USE DB’S. (50/35)
Metcon
B: “RUN AND GUN” (AMRAP – Reps)
20M AMRAP:
RX+ MUSCLE-UPS
RX – PULLUPS
SCALED – HEAVY SWINGS
WORKOUT STARTS WITH A 400M RUN THEN MAX SET OF MUSCLE-UPS/PULLUPS OR KBS, THEN 400M RUN, THEN ANOTHER SET, ETC.
1. SCORE IS TOTAL NUMBER OF REPS COMPLETED.