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

Kelly’s House (Equipment) (Time)

5 Rounds For Time:

400 Meter Run

30 Dumbbell Goblet Thrusters

30 Lateral Hops Over Dumbbell
*Can’t run Row/Bike

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

Kelly’s House (Limited Equipment) (Time)

5 Rounds For Time:

400 Meter Run

30 “Odd-Object” Thrusters

30 Lateral Hops Over “Odd-Object”

*Odd-Object Thrusters – https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be
*Can’t run Row/Bike

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

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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