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12.5

12.5

CrossFit Valitus – CrossFit

Warm-up

3 Rounds:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold (R)

:15 Seconds Single Legged Glute Bridge Hold (L)

:45 Seconds Plank Hold

Metcon (AMRAP – Reps)

AMRAP 30:

100 Meter Run, 1 Burpee Box Jump

100 Meter Run, 2 Burpee Box Jumps

100 Meter Run, 3 Burpee Box Jumps
For scoring, enter total amount of burpee box jumps. This will be an easier trackable in comparison to rounds plus reps.

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