CrossFit Valitus – CrossFit

Spit Squat (1×5)

In a Split Stance with Barbell on Back bring knee to floor with control and stand back up to finish rep
Build to a Heavy 5 per leg

Torso must stay near vertical and focus on a stable 5 reps not a 5 RM

Start with “weaker” leg

Metcon (Time)

“Big Money”

3 Rounds:

“Buy In” 750m Row


10- Shoulder Presses Rx+(95/65) Rx(75/55)

16- Alternating V-Ups

20- Split Squats (10 per leg) (same weight as Shoulder Press)

rest 1min
20min Time Cap

Should be able to do 1st Round Unbroken

More of a Work Capacity workout

Aim for finishing Larger sets

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