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

Deck of Cards (equipment) (Time)

Spades: Goblet Squats

Clubs: Burpees

Diamonds: Sit-ups

Hearts: Single Arm Dumbbell Snatches


Check out the link if you want to download the app

Deck of Cards (limited equipment) (Time)

Spades: Odd-Object Zercher Squats

Clubs: Odd-Object to Shoulder

Hearts: Sit-ups

Diamonds: Burpees


Zercher Squats –

Odd-Object to Shoulder –

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

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