CrossFit Valitus – CrossFit
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
Accessory Work
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups
Rest 2 Minutes Between Sets
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