CrossFit VLT, CrossFit VLT Airport West – CrossFit
Gymnastics
O: Metcon (No Measure)
EMOM 12
Odd – 8-12 Strict Handstand Push Ups
Even – 8-12 (4-6 per leg) Pistol Squats
*these are not scored. Choose options that you can move well
P: Metcon (No Measure)
EMOM 12
Odd – 8-12 Handstand Push Ups
Even – 8-12 (per leg) Bulgarian Split Squats on 20″ Box
*these are not scored. Choose options that you can move well
F: Metcon (No Measure)
EMOM 12
Odd – 8-12 (per arm)Single Arm DB Shoulder Strict Press
Even – 8-12 (per leg) Bulgarian Split Squats on 20″ Box
*these are not scored. Choose options that you can move well
Main Crossfit Metcon
O: Waterlogged (Time)
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (22.5/15)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (22.5/15)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (22.5/15)
5 Burpee Box Jumps (24/20″)
*15 min time cap
P: Waterlogged – PERFORMANCE (Time)
800 Meter Run
Directly Into…
30 Dumbbell Snatches (22.5/15)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (22.5/15)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (22.5/15)
5 Burpee Box Jumps (24/20″)
F: Waterlogged – FITNESS (Time)
800 Meter Run
Directly Into…
30 Dumbbell Snatches (15/10)
15 Burpee Box Jumps (20″)
20 Dumbbell Snatches (15/10)
10 Burpee Box Jumps (20″)
10 Dumbbell Snatches (15/10)
5 Burpee Box Jumps (20″)