Tuesday

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 Reverse Lunges (Each SIde)

10 Wall Slides

Metcon

Sea World (Equipment) (Time)

On the 5:00 x 6 Rounds:

10 Alternating Single Dumbbell Power Clean and Jerk

400 Meter Run

100 Meter Single Dumbbell Farmers Carry
*Can’t run can row/Bike

*Can j0g in place for 90sec if can’t run outside

* Slowest round is score

Sea World (limited Equipment) (Time)

On the 5:00 x 6 Rounds:

Wearing Pack:

15 Push-ups

15 Meter Walking Lunge

400 Meter Run
*Can’t run can row/Bike

*Can jog in place for 90sec if can’t run outside

* Slowest round is score

Core work

Plank for Time (Time)

Hold plank for as long as possible in the time frame. Log total length held for

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

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