Swole City

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

12 Banded Squats

13 Banded Pull AParts

12 PVC Pipe Pass Throughs

12 Wall Slides

10 DB ZPress

10 Barbell ZPress

Gymnastic Conditioning

4 mins

hollow/arch hold (No Measure)

4 Rounds of:

30 sec hollow hold

30 sec arch hold

Weightlifting

13 Mins

Shoulder Press (4×8 on 2 Min Clock @ 60-70% of 1RM)

5 mins to warm up to opening weight.

Movement Preparation

6 mins

Metcon (No Measure)

8 Scap Pull ups

3 Strict Pull-ups

6 Calories

3 Push-ups

Use restroom

Metcon

16 Mins

Swole City (AMRAP – Reps)

Tabata:

Strict Pull-ups

Calories

Push-ups

Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Stay at one station for 8 rounds before moving to next exercise

TAILORING OPTIONS
Banded Strict Pull-ups

Jumping Pull ups

Ring Rows

Elevate Hands to Box or Bench

Knee Push-ups

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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