MOnday

CrossFit Vultus – CrossFit

Warm-up

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)

Broad Jumps (Back)

Wrist Stretch

Ankle Stretch

10 Single Leg Glute Bridges (Each Side)

8 Glute Bridge Walkouts

10 Shoulder rotations

10 Wall Slides

Gymnastics

hollow/arch hold (No Measure)

4 Rounds of;

30 sec Hollow Hold

30 sec arch Hold

At Home WOD

Home Alone (Time)

5 Rounds:

20 Air Squats

20 Burpees

20 Reverse Lunges

20 Sit-ups

Extra Credit

Push-ups (3 max sets of Push ups)

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