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3.12

3.12

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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