Steel Toe

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

13 Banded Sqauts

15 sec Hollow Holds

Wrist Stretch

10 PVC Pipe Pass throughs

15 Wall Slides

Movement Preparation

10 mins

Metcon (No Measure)

8 Scap Pull-ups

5 Kip Swings

3 Knees to Chet

3 Toes to Bar

2 Burpee Box Jump Overs

5 Good Mornings

5 Elbow Rotations

3 Front Squats

3 Hang Power Cleans

3 Push Jerks

3 Power Cleans (Pausing in Catch)

3 Clean and Jerks

Warm up to 2nd weights

Use restroom

Metcon

30 Min Cap

Steel Toe (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000/700 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (135/95)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (155/105)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (185/135)

2 Guys +1 Girl 900M

1 Guy + 2 Girls 800M

TAILORING OPTIONS
Reduce Reps

Feet as High as Possible

Knees to Elbows / Chest / Waist

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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