Aevitas Fitness

Stronger Together

WOD

ViTaFIT WOD, November 27, 2021

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11/27/2021

Warm-up
4 MIN AMRAP

4 BURPEES
4 BOOTSTRAPPERS
4 INCH WORMS
10 TOY SOLDIERS – EACH SIDE

Metcon (AMRAP – Reps)
FIGHT GONE BAD STYLE

3 ROUNDS
M1: ROW
M2: DB PUSH PRESS (50/35)
M3: BOX JUMPS (24/20)
M4: PISTOLS ->LUNGES
M5: KB SDLHP (53/35)
M6: REST

11/26/2021

By

Aevitas Guilderland, Aevitas Round Lake – ViTaFIT

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Warm-up

GROUP DYNAMIC WARM-UP

Metcon (AMRAP – Rounds and Reps)

PART 1

12MIN AMRAP

10 KB/DB SNATCH (53/35)

8 KB/DB OH LUNGES

6 BOX JUMP OVERS (24/20)

PART 2

8 ROUNDS FOR QUALITY (14MIN CAP)

4 STRICT PULL-UPS/RING ROWS

1 BOX HS WALK

11/26/2021

By

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

10 KB Snatch (53/35)

8 Front Rack Lunges (53/35)

6 Box Jump Overs (24/20)
Scaled: DB Snatch (35/20), Lunge (35/30), Box (20/12)

Rx+: KB (62/44), Box (30/24)

Metcon (Time)

5 Rounds For Quality (12 MIN Cap)

4 Strict Pull-Ups

1 Box Handstand Walk
Scaled: Australian Pull-Ups

Rx+: 1 Legless Rope Climb, 25ft HS Walk

CrossFit WOD, November 26, 2021

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11/26/2021

Metcon (AMRAP – Rounds and Reps)
12 MIM AMRAP
10 KB (53/35)
8 Front Rack Lunges (53/35)
6 BJ Overs
Metcon
5 Rounds For Quality (12 MIN Cap)

4 Strict Pull-Ups
1 Box Handstand Walk

Scaled: Australian Pull-Ups
Rx+: 1 Legless Rope Climb, 25ft HS Walk

ViTaFIT WOD, November 26, 2021

By

11/26/2021

Warm-up
GROUP DYNAMIC WARM-UP
Metcon (AMRAP – Rounds and Reps)
PART 1
12MIN AMRAP
10 KB/DB SNATCH (53/35)
8 KB/DB OH LUNGES
6 BOX JUMP OVERS (24/20)

PART 2
8 ROUNDS FOR QUALITY (14MIN CAP)
4 STRICT PULL-UPS/RING ROWS
1 BOX HS WALK