CrossFit Bartlesville – Mayhem Affiliate – Monthly Challenge

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Metcon (4 Rounds for time)

For Time:

4 Sets:

40 Heel Taps (L+R=1)

20 V-Ups

40 Flutter Kicks (L+R=1)

-Rest 1:00 B/T Sets-
Workout Flow

Each of these sets should be “sprint” style. You get a minute of rest between sets. It is going to be tough but try to get the same time or quicker times across the 4 sets

1 set is

40 Heel Taps (L+R=1)

20 V-Ups

40 Flutter Kicks (L+R=1)

Demo Video

[Heel Taps](https://youtu.be/sFsVbd3lUR4)

[V-Up](https://www.youtube.com/watch?v=ecxtwPxRHHo&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=22)

[Flutter Kicks](https://youtu.be/jEjB0phld7M)

Modification

Heel Taps –> same as demo video

V-Up –> [Tuck Ups](https://youtu.be/1SkKhMfN9EM) OR [Hand Tuck Ups](https://youtu.be/1SkKhMfN9EM?t=26)

Flutter Kicks —> [Modified Boat Hold with Leg Extension](https://youtu.be/lOMGaxe1hFA)