CrossFit Valitus – CrossFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Inverted Ring Rows (4×8)

add weight or place feet on box to increase difficulty

must make contact with lower chest each rep

Ring Dips (4×5)

alternate with Ring Rows.

rest as needed b/w sets (2min)

Full extension at top of Ring Dips, can practice kipping or strict varitations.

Metcon (AMRAP – Rounds and Reps)

“Another One”

4 Rounds:

3min AMRAP:

200m Run

5- Ring Dips

6- Alternating DB Snatches (70/50)(50/35)

rest 1min
score is total rounds and reps.

Use recovery breathing between rounds

Run is worth 2 points, run a 100m Sprint to get 1 point.

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