Wednesday

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 Glute Bridge Walk Outs

10 Wall Slides

Skill Work

Split Squat (3×10 each side)

Use your couch or a chair to elevate leg
https://www.youtube.com/watch?v=YtzdcxjEb8s

Metcon

Cookie Monster (Equipment) (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double Unders

20 Burpees

40 Double Unders

*Sub in singles if needed

Cookie Monster (Limited Equiment) (AMRAP – Rounds and Reps)

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops Over “Odd-Object”

20 Burpees

20 Lateral Hops Over “Odd-Object”

* Odd-Object Ground to Overhead – https://www.youtube.com/watch?v=kRsckQhX0is&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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