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

Ham and Cheese (Time)

For Time:

Buy-In: 1 Mile Run

10-9-8-7-6-5-4-3-2-1:

Goblet Dumbbell Thrusters

Burpees

Cash-Out: 1 Mile Run
DB Goblet Thurster – https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be

Ham and Cheese – No DB (Time)

For Time:

Buy-In: 1 Mile Run

10-9-8-7-6-5-4-3-2-1:

Odd-Object Thrusters

Burpees

Cash-Out: 1 Mile Run

Thurster – https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

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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