Paw Patrol

CrossFit Vultus – CrossFit


14 mins

Warm-up (No Measure)

warm up

High Knees

Butt Kickers


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)


10 PVC Pipe Pass Throughs

Wrist Stretch

Ankle Stretch

10 Wall Slides

10 Banded Squats

10 Banded PVC OH Squats

Movement Preparation

4 mins

Metcon (No Measure)


5 Good Mornings

5 Elbow Rotations

3 Behind Head Snatch Grip Push Press

3 Down And Finish

3 Elbows High and Outside

3 Muscle Snatch

3 Hang Power Snatches

3 Pausing Overhead Squats

3 Hang Power Snatch + Overhead Squat

3 Hang Squat Snatches

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch


14 mins

Hang Power +OH Squat + Hang Squat Snatch (14 Mins to work to Heavy complex)

Build to a Heavy Complex:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch
If unable to get below parallel OH Squat as low as possible and then complete another Hang Power Snatch

Movement Preparation

7 mins

Metcon (No Measure)

Toes to Bar Movement Prep

8 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Double Under Movement Prep

20 Second Double Taps

20 Second Double Under Practice

Use restroom


15 mins

Paw Patrol (AMRAP – Rounds and Reps)


60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/95) (M55+ 115/80)

Reduce Reps

1 Minute of Practice

90 Single Unders (x1.5)

120 Single Unders (x2)

Reduce Reps

Feet as High as Possible (While Maintaining Rhythm)

Knees to Elbows/Chest/Waist

Hang Power Snatch

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

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s