Cin City

CrossFit Vultus – CrossFit

Warm-up

15 mins

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Carioca

High Kicks -Toe Touches Combo (Down)

Inch Worm (Back)

Spiderman (Down)

Ape Walk (Back)

Crab walk (Down)

Lateral Lunge w/overhead- (Back)

Straight legged Bear Crawl (Down)

Lunge with Over Head Rotations (Back)

Activation

12 Banded Squats

13 Banded Pull AParts

12 PVC Pipe Pass Throughs

12 Wall Slides

10 DB ZPress

10 Barbell ZPress

Weightlifting

13 mins

Shoulder Press (4×8 on 2 Min Clock @ 60-70% of 1RM)

5 mins to warm up to opening weight.

Movement Preparation

5 mins

Metcon (No Measure)

20 sec Hollow hold from Bar

8 Scap Pull ups

3 Pull-ups

5 Push-ups

8 Air Squats

Use restroom

Metcon

22 Min Cap

Cin CIty (Time)

For Time:

21 DB/KB Push Presses (53’s or 50’s/35’s)

5 Rounds of ” Strict Cindy”

15 DB/KB Push Presses (53’s or 50’s/35’s)

3 Rounds of “Strict Cindy”

9 DB/KB Push Presses (53’s or 50’s/35’s)

1 Rounds of “Strict Cindy”

M55+ 35’s/20’s

*1 Round of Strict Cindy:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

*Push Press are with 2 KB’s or DB’s

RX+ done with KB’s
Bar in Rig Pull ups

Banded Pull ups

Jumping Pull ups

Ring Rows

Push ups off of box

Knee Push ups

Extra Credit

Armored Body 4 (No Measure)

Incline Bench Press: 2 x 15

Seated Machine Fly: 2 x 25

Push Ups: 3 x (Max Reps)

Standing Tricep Pushdown: 2 x 25

Arnold Presses: 2 x 25

Cuban Presses: 2 x 15

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