CrossFit VLT, CrossFit VLT Airport West – CrossFit
Barbell/Skills
O: Sumo Deadlift
On every 2 mins x 6 rounds:
3-5 Ring/Bar Muscle Ups +
3 Sumo Deadlifts
*build weight across 6 rounds
P: Sumo Deadlift
On every 2 mins x 6 rounds:
8-12 Chest to Bar Pull Ups +
3 Sumo Deadlifts
*build weight across 6 rounds
F: Sumo Deadlift
On every 2 mins x 6 rounds:
8-12 Pull Ups/Ring Rows +
3 Sumo Deadlifts
*build weight across 6 rounds
Main Crossfit Metcon
INDIVIDUAL
O,P: 9 Volt (AMRAP – Reps)
AMRAP 9:
2 Kettlebell Swings (24/16)
2 Box Jumps (24/20)
4 Kettlebell Swings (24/16)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish
F: 9 Volt – FITNESS (AMRAP – Reps)
AMRAP 9:
2 Kettlebell Swings (16/12)
2 Box Jumps (24/20)
4 Kettlebell Swings (16/12)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish
Main Crossfit Metcon
TEAM
O,P: 9 Volt – TEAM (AMRAP – Reps)
Teams of 2
AMRAP 20:
2 Kettlebell Swings (24/16)
2 Box Jumps (24/20)
4 Kettlebell Swings (24/16)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish
*athlete 1 completes 2 KB Swings & 2 Box Jumps and then athlete 2 completes 2 Kb Swings & 2 Box Jumps. Athlete 1 then completes 4 Kb Swings & 4 Box Jumps and so on…
*count total reps completed for whole team
F: 9 Volt – TEAM FITNESS (AMRAP – Reps)
Teams of 2
AMRAP 20:
2 Kettlebell Swings (16/12)
2 Box Jumps (24/20)
4 Kettlebell Swings (16/12)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish