Venti

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

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

Metcon

20 mins

Venti (AMRAP – Rounds and Reps)

AMRAP 20:

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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