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)


Wrist Stretch

Ankle Stretch

14 Banded Squats

10 Wall Slides

10 Single Leg Deadlifts

10 DB ZPress

Accessory Work

4 Mins

Handstand holds (No Measure)

4 Rounds of:

30 Sec wall walk up and then Handstand hold (facing wall)

30 sec rest

Movement Preparation

9 mins

Metcon (No Measure)

3 Front Squats

3 Push Press

5 Wallballs (Relax the Arms)

Each Side:

15 Second Overhead Hold (Elbows By Ear)

2 Push Press

3 Deadlifts (Between Feet)

3 High Pulls

2 Snatch

20 Seconds Box Jumps (Step Down)

20 sec on Bike/rower


20 mins

Venti (AMRAP – Rounds and Reps)


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

20 Single Arm Dumbbell Power Snatches (50/35) (M55+ 35/20)

20 Box Jumps (24/20)

20 Single Arm Dumbbell Push Presses (50/35)(M55+ 35/20)

20/15 Calorie Row/Bike

*Single Arm Power Snatches: Alternate Arms Every Rep

*Single Arm Push Presses: Alternate Arms Every 5 Reps

*Step ups are still RX

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 4 (No Measure)

Incline Bench Press: 2 x 15

Seated Machine Fly: 2 x 25

Push Ups: 3 x (Max Reps)

Standing Tricep Pushdown: 2 x 25

Arnold Presses: 2 x 25

Cuban Presses: 2 x 15

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