Foot Locker

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)

Wrist Stretch

Ankle Stretch

10 Wall Slides

10 PVC Pass Throughs

10 PVC Overhead Squats

30 Seconds PVC Hollow Hold

30 Seconds PVC Arch Hold

Movement Preparation

6 mins

Metcon (No Measure)

COACH LED

20 Sec Hollow Hold (From Bar)

20 Sec Arch Hold (From Bar)

8 Scap Pull-ups

6 Kip Swings

3 Knees to Chest

3 Toes to Bar

3 Hang Jump Shrugs (Elbows Locked)

3 Hang High Pulls

3 Hang Power Snatches

3 Power Snatches

3 Barbell Pausing Overhead Squats (3 Seconds in Bottom)

3 Barbell Overhead Squats (No Pause)

Weightlifting

10 Mins

Power Snatch/OH squat Complex (Work up to Decent Weight of complex)

1 Power Snatch +3 OH Squat

Set up

5 Mins

Metcon (No Measure)

Change out weights

(At Workout Weights)

3 Toes to Bar

3 Wallballs

3 Power Snatches

3 Overhead Squats

Restroom

Metcon

18 Min Cap

Foot Locker (Time)

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)

TAILORING OPTIONS
Reduce Reps

Feet as High as Possible

Knees to Elbows / Chest / Waist

Front Squats in place of OH Squats

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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