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

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

Gymnastics

hollow/arch hold (No Measure)

4 Rounds of;

30 sec Hollow Hold

30 sec arch Hold

At Home WOD

Triple Threat (Time)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

*On all dumbbell movements, alternate hands every 5 repetitions.

Score is time of all three added together

Triple Threat (Limited Equipment) (Time)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters

Score is all three times added together

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

Odd-Object Step-Ups – https://www.youtube.com/watch?v=5sInLjAAPh4&feature=youtu.be

Odd-Object Thrusters – https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

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