18 November
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
2 Rounds
Big Lap
10 Alternating Toe Touches
10 T-Spine Twists
10 Pushups (30 Sec Plank Hold)
10 Beat Swings
Metcon
A: Metcon (Time)
For Total Time:
6 Rounds
10/5 Cal Air Bike
*1 Person Must Complete All 10/5 Cal Each Round.
*Reset Every Time
5 Rounds
10/5 Cal Row
*1 Person Must Complete All 10/5 Cal Each Round.
*Reset Every Time
4 Rounds Of:
15 Heavy WB (30/20)
15 T2B
3 Rounds Of “DT”
-12 DL (155/95)
-9 HPC
-6 PJ
2 Round Of “Christine”
500m Row
21 Box Jumps (20″)
12 DL (155)
1 Round Of “Eva”
800m Shuttle (20y Trips x 40)
30 Pull-ups
30 Heavy KBS
1. SCORE IS TOTAL TIME. NO REST B/W WORKOUTS.
2. DT WEIGHT IS 155/95
3. CAN BREAK UP DT/CHRISTINE/EVA HOWEVER TEAMS WANT.
4. IF NO T2B, SCALE TO SYNCHRO JUMP SQUATS TO BAR.
5. IF NO PULLUPS, SCALE TO 30 YARDS WEIGHTED WALKING LUNGES. (50/30)
Weightlifting
B: Metcon (3 Rounds for weight)
6M TO FIND:
TEAM 5RM FRONT SQUAT FROM RACK
1. SCORE IS HEAVIEST 5 REP MAX PER PERSON.
2. IF FOUR PEOPLE ON A TEAM, THROW OUT 2ND TO LOWEST SCORE.