Dead Space

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)

Ankle Stretch

14 Wall Slides

Movement Preparation

11 mins

Metcon (No Measure)

5 Good Mornings

5 Elbow Rotations

5 Straight Leg Deadlifts

5 Deadlifts

Warm up to Workout weight

4 Reverse Lunges

4 Jumping Lunges

Use restroom

Metcon

25 Mins

Dead Space (Time)

On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20 Alternating Jumping Lunges

7 Deadlifts (185/135)

14/10 Calorie Bike or Row

*the score being the slowest of the 5 rounds

*cap each round at 4 minutes

TAILORING OPTIONS
20 reverse lunges (no jump)

Core work

4 Mins

plank- front side to side (No Measure)

2 rounds

50 sec front plank

30 sec left side

30 sec right side

10 sec rest

Extra Credit

Armored Body 3 (No Measure)

Barbell Good Mornings: 2 x 20

Leg Press: 2 x 25

Reverse Hyperextension: 2 x 25

Seated Leg Curl: 2 x 25

Calf Raise: 2 x 25

Front Plank 3 x 1 min

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