Stranger Things

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

18 Banded Squats

Wrist Stretch

Ankle Stretch

10 Wall Slides

10 Single Leg Deadlifts

10 SIngle Leg Glute Bridge

Movement Preparation

6 mins

Metcon (No Measure)

3 Pausing Front Squats (3 Seconds in Bottom)

3 Push Press

3 Wallballs

5 Russian Swings

5 Kettlebell Swings

20 sec on Bike

Use restroom

Metcon

25 mins

Stranger Things (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25:

3 Wallballs (20/14) (M55+ 14/10)

3 Kettlebell Swings (53/35) (M55+ 35/25)

3 Caloirie Bike Erg

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Calorie Bike Erg

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Calorie Bike Erg



Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

For Example:

Athlete 1: 3-3-3

Athlete 2: 3-3-3

Athlete 1: 6-6-6

Athlete 2: 6-6-6

2 min break (No Measure)

Core work

4 mins

Banded Psoas March – 4 rounds (No Measure)

4 Rounds of:

50 Sec Banded Psoas March

10 Sec rest

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

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