Swole City

CrossFit Vultus – CrossFit


15 mins

Warm-up (No Measure)

warm up

High Knees

Butt Kickers


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)


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


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


16 Mins

Swole City (AMRAP – Reps)


Strict Pull-ups




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

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

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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