Long Haul

CrossFit Vultus – CrossFit

Warm-up

16 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

10 Wall Slides

Ankle Stretch

Wrist Stretch

Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side)

Single Dumbbell Kneeling Strict Press (10 reps each side)

Single Dumbbell Goblet Reverse Lunges (10 reps each Side)

10 Single Arm DB ZPress

Movement Preparation

10 mins

Metcon (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

10 Barbell ZPress

3 Pauisng Push Presses (3 Seconds in Dip)

3 Push Presses

Warm up to workout weight

20 Seconds Alternating Step-ups

20 Seconds Each Side Lateral Box Step-ups

20 Seconds Alternating Step ups with Workout weight

Metcon

28 Min Cap

Long Haul (Time)

2 Rounds:

20 Push Presses (115/85) (M55+ 95/65)

30 Single Dumbbell Box Step-ups

40 Lateral Barbell Burpees

50/35 Cal Row or 40/28 Cal Bike

Box: 24/20

Dumbbell: 50/35 M55+ 35/20

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
,

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