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

At Home WOD

CF workout #1 – RX (AMRAP – Rounds and Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

♀ 35 lb. ♂ 50 lb.

CF workout #1 Scaled (AMRAP – Rounds and Reps)

10-min. AMRAP:

10 squats

9 snatches, right arm

10 push-ups

9 snatches, left arm

*Here are some creative substitutes:

• Dumbbell of a different weight

• Plastic milk jug

• Can of food

• Water bottle

• Kettlebell

• Your dog, cat, or child if small enough

Gymnastics

hollow/arch hold (No Measure)

4 Rounds of;

30 sec Hollow Hold

30 sec arch Hold

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

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