CrossFit Valitus – CrossFit

Overhead Squat (1×2)

7 Minutes to Build to a Moderate Complex:

1 + 1/4 Overhead Squat

1 Overhead Squat

High-Hang Snatch (1×1)

5 Minutes to Build to a Moderate Complex:

1 High-Hang Squat Snatch

Metcon (Time)

“Empty Calories”


Row Calories

Overhead Squats (95/65) (75/55)
This descending rep scheme workout combines rowing with light overhead squats for an effective couplet

The lighter weight allows for bigger sets, which enables you to rest very little and maintain a higher intensity

Your score is the total time it takes to complete the workout

15min Time Cap

Men and Women will row the same number of calories

Reset your monitor to “0” after each set on the rower “




1min- Downward Dog

30sec- Cobra Pose

1min- T-Spine Rotation (per side)

1min- Half Kneeling Hamstring Stretch

1min- Downward Dog

20rnds- Cat/Cow

1min- Forward Fold

2min- Hip Flexor Stretch (per side)

5min Accumulation Stretch in bottom of squat

2min- Reclined Bound Angle Pose

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