Saturday

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 Broom/PVC Pipe Rotations

10 Wall Slides

Metcon

Dizzy Bat (Equipment) (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

*Sub in Singles
*Can’t do reverse burpee, sub in regular burpee

Dizzy Bat (Limited Equipment) (AMRAP – Rounds and Reps)

AMRAP 18:

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees

Odd-Object Reverse Lunges – https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be

Reverse Burpees – https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be
*Can’t do reverse burpee, sub in regular burpee

Skill Work

Psoas March – 4 rounds (No Measure)

4 Rounds of:

50 Sec Psoas March

10 Sec rest

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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