Thursday

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)

15 Slow Air Squats

10 Wall Slides

Skill Work

hollow/arch hold (No Measure)

4 Rounds of:

30 sec Hollow

30 sec Arch

Metcon

Cindu (Equipment) (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

30 Double Unders

CIndu (no equipment) (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

15 Odd-Object Rows

15 Pushups

15 Air Squat Hops (over odd-object)

*ODD Oject Row-https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

BIke/Row/Ski (Calories)

How many Cals did you burn on them today?

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