Wednesday

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

warm up

High Knees

Butt Kickers

Carioca

High Kicks -Toe Touches Combo

Inch Worm

Spiderman

Ape Walk

Crab walk

Lateral Lunge w/overhead

Straight legged Bear Crawl

Wrist Stretch

Ankle Stretch

10 Cossuck Squats (Each SIde)

10 Pass Throughs/arm cirlces

10 Wall Slides

Good mornings

Elbow rotations

straight leg toe touches or deadlifts

PVC Snatches or jumps and land like an athelte

Skill Work

Metcon (No Measure)

Straight leg KB Deadlifts/Back Pack
5 Sets of 10 Reps

Metcon

Swing/Push/Run (Time)

20 Right arm KB/Back Pack Swings

10 Push ups

20 Left arm KB/Back Pack Swings

10 Push ups

Lap around the block

Sub in for Run – Row/Bike/15 Burpees

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

BIke/Row/Ski (Calories)

How many Cals did you burn on them today?

Cool Down

AbMat Sit-ups (No Measure)

5 set 10 reps – slow and controlled

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