CrossFit Vultus – CrossFit


Warm-up (No Measure)

warm up

High Knees

Butt Kickers


High Kicks -Toe Touches Combo

Inch Worm


Ape Walk

Crab walk

Lateral Lunge w/overhead-

Straight legged Bear Crawl

Broad Jumps

Wrist Stretch

Ankle Stretch

10 Single Leg Glute Bridges (Each Side)

8 Glute Bridge Walkouts

10 SLow AIr Squats

10 Shoulder rotations

10 Wall Slides


hollow/arch hold (No Measure)

4 Rounds of;

30 sec Hollow Hold

30 sec arch Hold

At Home WOD

Cairo (AMRAP – Rounds and Reps)

Ascending Ladder for 15 Minutes:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd-Object Facing Burpees

ODD Object Video –

*Continue to add 2 reps to each movement
After each set of burpees we’ll add 2 reps to each movement

Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to

Your score here will be total rounds + reps * For Example *

If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24

We want planned breaks here, and not to get forced into long breaks

Extra Credit

Push-ups (3 max sets of Push ups)

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

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