CrossFit Vultus – CrossFit
Warm-up
12 mins
Warm-up (No Measure)
warm up
200M Jog
High Kicks 1/2
Toe Touches
Inch Worm 1/2
Spiderman
Ape Walk 1/2
Crab walk
Lateral Lunge w/overhead- 1/2
Straight legged Bear Crawl
Activation
15 Mini Band Kick Backs each side
30 Sec Wrist Stretch
10 PVC Pass Throughs
10 Scap Pull ups (Pulling Shoulders Down)
Gymnastics
8 mins
hollow/arch hold (No Measure)
6 Rounds of:
35 sec Hollow Hold
5 sec rest
35 sec Arch hold
5 sec rest
Strict Gymnastics
6 mins
Pull ups-strict/weighted/banded
6 Min EMOM
30 sec of max Strict/Weighted/banded
30 sec of rest
Log total reps and modification
Movement Preparation
5 mins
Metcon (No Measure)
T2B Prep
5 Kip Swings
3 Knee to Chest
3 T2B
KB Swing Prep
5 Russian Kettlebell Swings
5 Kettlebell Swings
Use restroom and grab drink
Metcon
23 Min Cap
Broken Road (AMRAP – Rounds and Reps)
AMRAP 23
5 Rounds (buy in):
15 Kettlebell Swings (53/35)
200 Meter Run
Directly Into…
AMRAP:
15 T2B
200 Meter Run
* First half is a buy in, score is what you AMRAP in the second part of metcon
Alternative Movements
Row 225/200M
Bike 14/10 Cals
SCALING OPTIONS
Shorten Run
Lower Weight
Russian Swings
Feet as High as Possible
Knee Raises
Lying leg Raises
Sit ups
Extra Credit
Armored Body 2 (No Measure)
Chin Ups: 2 x (Max Reps)
Supinated Grip Rows: 2 x 25
Shrugs: 2 x 25
Standing Barbell Curls: 2 x 25
Seated Dumbbell Reverse Fly: 2 x 25
WORKOUT OF THE DAY 