CrossFit VLT, CrossFit VLT Airport West – CrossFit
Workout
O: Metcon (5 Rounds for time)
5 SETS
20/15 Cal Bike
25 Russian KB Swing (32/24)
20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.
(Score is Each Set for Time)
*25 min time cap
*200 Meter Run
P: Metcon (5 Rounds for time)
5 SETS
22/17 Cal Row
25 Russian KB Swing (24/16)
20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
F: Metcon (5 Rounds for time)
5 SETS
22/17 Cal Row
25 Russian KB Swing (16/12)
20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
Finisher
O,P,F: Metcon (Weight)
3 SETS
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.
(Score is Load)