We Got Barbara Roped IN

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

13 Banded Glute Bride

14 Cossack Squats

14 Wall Slides

Movement Preparation

8 mins

Metcon (No Measure)

5 Pausing Air Squats (2 Seconds at Top & Bottom)

5 Air Squats

10 Second Top Hold

5 Second Middle Hold

10 Second Bottom Hold

5 Push-ups

8 Scap Pull-ups

15 Seconds Hollow Hold on Bar

15 Second Arch Hold on Bar

15 Second Tight Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

10 Second Dead Hang

5 Hanging Knees Up

3 Jumping Foot Locks

1 Rope Climbs

Use restroom

Metcon

30 Mins

We Got Barbara Roped In (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 30:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

6 Rope Climbs

TAILORING OPRIONS
Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups

Banded Pull-ups

Jumping Pull-ups

Ring Rows

1/2 Rope Climbs 2:1

Seated Rope CLimbs 3:1

Extra Credit

Armored Body 6 (No Measure)

Banded Goblet Squats: 2 x 15

Romanian Deadlifts: 2 x 20

Barbell Hip Thrusts: 2 x 25

Dumbbell Lunges: 2 x 30

Seated Leg Extensions: 2 x 25

Hanging Leg Raises: 2 x 25

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