Monday

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

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

Gymnastics

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

VIDEO – https://www.youtube.com/watch?v=WUTzoxCdF20&feature=youtu.be

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

Video- https://www.youtube.com/watch?v=WUTzoxCdF20&feature=youtu.be

Zercher Squats – https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be

Odd-Object to Shoulder – https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

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