Friday

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

Metcon

Rancy (Time)

5 Rounds For Time:

400 Meter Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell Overhead Squats

*Power Snatches Change Arms Every Rep

*Overhead Squats Change Arms as Athlete Chooses

Sub in

20 x 10 Meter Shuttle Runs

Single Arm Dumbbell Front Squats

Rancy – No Equip (Time)

5 Rounds For Time:

400 Meter Run

20 “Odd-Object” Ground-to-Overhead

20 “Odd-Object” Squats

If unable to run outside, complete one of the following:

20 x 10 Meter Shuttle Runs

Skill Work

plank- front side to side (No Measure)

2 rounds

50 sec front plank

30 sec left side

30 sec right side

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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