Fran

CrossFit Vultus – CrossFit

Warm-up

17 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

12 Cossack Squats

10 Banded Squats

10 Banded Lateral Walks

5 Glute Bridge Walkouts

10 Wall Slides

10 PVC Pipe Pass Throughs

With PVC Pipe as group

5 Good Mornings

5 Elbow Rotations ( Each Side)

5 Pausing Front Squats

5 Push Press

5 Thrusters

Weightlifting

14 mins

Paused Front Squat (Complex: 1 Pausing Front Squat + 2 Front Squat)

Working up to a heavy complex. Starts with 3 sec Pause in the bottom and then two full reps

Gymnastics

4 mins

hollow/arch hold (No Measure)

4 rounds of:

25 sec hollow hold

5 sec rest

25 sec arch hold

5 sec rest

Movement Preparation

9 mins

Metcon (No Measure)

8 Scap Pull-ups

6 Kip Swings

1 Strict Pull-ups

3 Kipping Pull ups

3 Pull-ups + 6 Breaths + 3 Pull-ups

5 Dip + Drives

3 Push Press

3 Thrusters

With Workout Weight:

3 Thrusters + 6 Breaths + 3 Thrusters

Use restroom

Metcon

8 Min Cap

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
TAILORING OPTIONS

change the rep scheme to

15-12-9 or 12-9-6

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Extra Credit

,: Armored Body 2 (No Measure)

Chin Ups: 2 x (Max Reps)

Supinated Grip Rows: 2 x 25

Shrugs: 2 x 25

Standing Barbell Curls: 2 x 25

Seated Dumbbell Reverse Fly: 2 x 25
4 rounds of:

25 sec hollow hold

5 sec rest

25 sec arch hold

5 sec rest,

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