CrossFit Valitus – CrossFit

Metcon (Time)

“Goodie Bag”

For Time:

800 Meter Run

70- Wall Balls (20/14)

40 (Rx+)Toes to Bar (Rx)Knees-to-Chest

100m Suitcase Carry (Rx+70/50) (Rx50/35)

40 Weighted Box Step-ups (70/50) (50/35)(24″/20″)

70- Wall Balls (20/14)

800 Meter Run
This big chipper workout has a little bit of everything in it

Break up reps into manageable sets

Choose Weights that are tough

Cap this workout at 35 minutes


Mobility work can be done at the gym or at home. Ask a Coach for movement questions! No excuses!

Upper Body Mobility:

90sec Thread the Needle Pose (per side)

1min- Twisted Cross (per side)

1min- Cobra Pose

10- Scap Push-ups

1min- Prayer Stretch

20 rounds of Cat and Cow

90sec- Door Frame Pec Stretch (per side)

15- Lying Handcuff Stretches

Lower Body Mobility:

90sec- Downward Dog (pedal out feet aka bend knees)

1min- Childs Pose

90sec- Hip Flexor Stretch (per side)

1min- Downward Dog

45sec- Cobra Stretch

90sec- Half Front Split Stretch (per side)

1min- Reclined Bound Angle Pose

1min- Downward Dog

2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)

3min- Bottom of Squat Hold (accumulate 3min Hold)

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