CrossFit Vultus – CrossFit
Warm-up
13 mins
Warm-up (No Measure)
warm up
High Knees
Butt Kickers
Carioca
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 Banded Squats
10 Lateral Walks each direction
10 Banded Glute Bridges
Wrist Stretch
Ankle Stretch
10 PVC Pipe rotatons
Movement Preparation
2 mins
Metcon (No Measure)
Barbell warm up
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Straight leg Deadlifts
5 Front Squats
Weightlifting
14 mins
Front Squat (Working up to a Heavy set of 5 reps)
Movement Preparation
4 mins
Metcon (No Measure)
Walk Prep
50′ Farmer Walk
Squat Prep
5 Goblet Squats with workout weight
Use rest room
Metcon
22 Min Cap
March Madness (Time)
3 Rounds:
30 AbMat Sit-ups
200 Meter Kettlebell Farmers Walk (70/53)
30 AbMat Sit-ups
20 KettleBell Goblet Squats (70/53)
SCALING OPTIONS
Lower Reps
Lower Weight
Lower DIstance
Feastivus
Double D Send off Party (AMRAP – Reps)
AMRAP 15:
0-5 Mins
200M Run
Burpees to Plate (25/15)
5-10 Mins
200M Run
Plate G2OH (25/15)
10-15 Mins
200M Run
Plated Squat Holds (25/15)
1 athlete works and gaining reps while the other athlete runs a 200M upon return they switch. Every 5 minutes the exercise changes
Extra Credit
Armored Body 5 (No Measure)
Barbell Rows: 2 x 20
Strict Pull Ups: 2 x (Max Reps)
Single Arm Rows: 3 x 25
Dumbbell Curl: 3 x 25
Seated Machine Reverse Fly: 3 x 25
WORKOUT OF THE DAY 