Triplets

CrossFit Vultus – CrossFit

Warm-up

14 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

20 Singe Leg Glute Bridge (10 each side)

15 Frog Pumps

16 Single leg deadlifts (8 per side)

Wrist Stretch

10 PVC Pipe Pass throughs

15 Wall Slides

Movement Preparation

10 mins

Metcon (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Straight leg Deadlifts

5 Front Squats

5 Push Press

5 Deadlift

Warm up to 2nd weights

Use restroom

Metcon

25 Min Cap

Triplets (Time)

Teams of 3:

For Time (25 Minute Cap):

50 Push Press (115/85) (M55+ 95/65)

50/35 Calorie Assault Bike

50 Deadlifts (155/105) (M55+ 135/95)

50/35 Calorie Assault Bike

50 Push Press (135/95) (M55+115/85)

50/35 Calorie Assault Bike

50 Deadlifts (185/135) (M55+ 155/105)

50/35 Calorie Assault Bike

50 Push Press (155/105) (M55+ 135/95)

50/35 Calorie Assault Bike

50 Deadlifts (225/155) (M55+185/135)

50/35 Calorie Assault Bike

*2 Guys/1 Girl = 45 cals

1 Guy/2 Gilrs = 40 Cals

Extra Credit

Armored Body 6 (No Measure)

Banded Goblet Squats: 2 x 15

Romanian Deadlifts: 2 x 20

Barbell Hip Thrusts: 2 x 25

Dumbbell Lunges: 2 x 30

Seated Leg Extensions: 2 x 25

Hanging Leg Raises: 2 x 25

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