Announcements

Reminder: SOS WOD is THIS SATURDAY (Aug 3) @ 9:00AM! $20 suggested donation – all donations go to the cause! NOTE: you may also donate if you won’t be here – use the sheet on the front desk

CrossFit ÆVITAS – ViTaFIT

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Nutrition (AMRAP – Reps)

Rest Day Reading: https://www.cnn.com/2019/05/29/health/energy-drinks-health-concerns-study-explainer/?no-st=1559507126

Metcon (AMRAP – Reps)

4M AMRAP

4 S/L DEADLIFTS – EACH SIDE

4 SINGLE LEG GLUTE BRIDGE – EACH SIDE

8 PULSE SQUATS

8 SUPERMAN + BREAST STROKE

Metcon (AMRAP – Reps)

4M AMRAP STATIONS

REST 1M B/W STATIONS

STATION 1

10 S/L DEADLIFTS

20 SKULL CRUSHERS

STATION 2

20 SUPERMAN + BREAST STROKE

20s HOLLOW HOLD + FLUTTER KICKS

STATION 3

8 PLANK TO PUSH-UPS

18 SINGLE LEG GLUTE BRIDGE – EACH LEG

STATION 4

20 PLANK MB PULL-THRUS

20 MB RUSSIAN TWISTS

STATION 5

20 TORPEDO TAPS IN PUSH-UP PLANK

20 TORPEDO PULSE SQUATS

STATION 6

5 – TORPEDO SQUAT + STEP UP

10 – 1 ARM HANG SNATCH – EACH SIDE