Fortitude

CrossFit Vultus – CrossFit

Warm-up

12 Mins

Warm-up (No Measure)

warm up

2 rounds of :

:20 sec Legs only row

:20 sec of Arms only Row

:20 sec Full Row

:20 sec rest

:20 sec Push ups

:20 sec Frog Hops

:20 sec Burpees

:20 sec rest

:20 sec of Steady pace Bike

:20 sec of Max effort Bike

:20 sec of Recovery bike

:20 sec rest

Practice Round

4 mins

Metcon (No Measure)

12/10 Calories

10 Burpees

Restroom

Metcon

39 Mins

Fortitude (AMRAP – Reps)

On the Minute x 40 (8 Rounds)

Min 1 – 15/12 Calorie Row

Min 2 – 15 Burpees

Min 3 – 15/12 Calorie Bike

Min 4 – 15 Burpees

Min 5 – Rest

Half group will have to start on Bike other Half rowers

480 Reps for men if all completed

432 Reps for women if all completed

Extra Credit

Armored Body 3 (No Measure)

Barbell Good Mornings: 2 x 20

Leg Press: 2 x 25

Reverse Hyperextension: 2 x 25

Seated Leg Curl: 2 x 25

Calf Raise: 2 x 25

Front Plank 3 x 1 min

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