Bubbles

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

Wrist Stretch

Ankle Stretch

10 Banded Squats

10 Cossack Squats (5 each leg)

10 Single leg Glute Bridge Each side

10 Wall Slides

Movement Preparation

3 mins

Warm-up (No Measure)

8 Scap Pull-ups

1-3 Strict Pull-ups

Set up modification for Pistols, Complete a few reps on each side of pistols

Gymnastic Conditioning

19 mins

hollow/arch hold (No Measure)

4 Rounds of:

30 sec hollow hold

30 sec arch hold

1 min break (No Measure)

1 min break

Handstand holds (No Measure)

4 Rounds of:

30 Sec wall walk up and then Handstand hold (facing wall)

30 sec rest

1 min break (No Measure)

1 min break

Pistols (4 rounds of: 30 sec on 30 sec rest)

TAILORING OPTIONS

Pistol holding plate infront of you

Pistol with band holding onto rig or not holding

Pistol from box

Pistol Butt Touching to target

1 min break (No Measure)

1 min break

Pull ups-strict/weighted/banded (4 rounds of)

30 sec of max Strict/Weighted/banded

30 sec of rest

Log total reps and modification

Movement Preparation

5 mins

Metcon (No Measure)

20 Seconds High Single Unders

20 Seconds Double Unders

Use restroom

Metcon

12 Mins

Bubbles (AMRAP – Rounds and Reps)

AMRAP 12:

10 Burpees

25 Double Unders

TAILORING OPTIONS
Reduce Reps

50 Single Unders

30 Seconds of Practice

Extra Credit

Armored Body 1 (No Measure)

Close Grip Bench Press: 3 x 10

Seated Shoulder Press: 2 x 20

Tricep Dips: 2 x (Max Reps)

Dumbbell Flys: 2 x 25

Cable Tricep Extensions: 2 x 25

Lateral Dumbbell Raises: 2 x 25

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