CrossFit Valitus – CrossFit
CO2 Tolerance Test (Time)
3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.
Record time that you stopped exhale.
Odd: Ring Dip Hold (at top) 20sec *maintain Hollow Hold position
Even: 5- Strict Toes-to-Bar or Knees-to-Chest
12min For Quality of Movement:
5-10: Handstand Push-ups *Strict*
5-10 Ring Dips *Strict*
20-40sec- L-Sit Hold
rest as needed b/w movement
Metcon (AMRAP – Rounds and Reps)
75- Double Unders (75sec of attempts)
10- Handstand Push-ups (15-Hand Release Push-ups)
10- Box Jumps (30/24) (24/20)
Scale HSPU to either HRPU or use box for both inverted press ups and box jumps