CrossFit Valitus – CrossFit
Metcon (No Measure)
“Midline Conditioning”
3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl
Rest 2 Minutes Between Sets
Metcon (Time)
“Odd-Object Conditioning”
4 Rounds for Time:
500m Row / 400m Run
10 Russian KB Swings
50′ KB OH Walking Lunge
1 min rest in between rounds
TC 20 mins
Metcon (3 Rounds for time)
“Run Conditioning”
On the 0: 600 Meter Run
On the 5: 400 Meter Run
On the 8: 200 Meter Run
On the 10: 600 Meter Run
On the 15: 400 Meter Run
On the 18: 200 Meter Run
On the 20: 600 Meter Run
On the 25: 400 Meter Run
On the 28: 200 Meter Run
“Run Conditioning” RX+
On the 0: 600 Meter Run
On the 4: 400 Meter Run
On the 7: 200 Meter Run
On the 10: 600 Meter Run
On the 14: 400 Meter Run
On the 17: 200 Meter Run
On the 20: 600 Meter Run
On the 24: 400 Meter Run
On the 27: 200 Meter Run
– Record your slowest 600m, 400m, and 200m runs; your final score will be the sum total of those three times
– SUBS = 750-500-250m Row;
1200-800-400m Bike
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