CrossFit Vultus – CrossFit


Warm-up (No Measure)

warm up

High Knees

Butt Kickers


High Kicks -Toe Touches Combo

Inch Worm


Ape Walk

Crab walk

Lateral Lunge w/overhead-

Lunge with a Rotation

Wrist Stretch

Ankle Stretch

10 Single Leg Glute Bridges (Each Side)

8 Glute Bridge Walkouts

10 Tempo AIr Squats (5 sec Down – 5 sec Up)

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

20 sec Fast Singles

20 sec High Singles

20 sec DU’s

10 Push ups

5 Frog Hops

3 Burpees

At Home WOD

Fundraiser Workout 20.2 (Time)

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes

Fundraiser 20.2 Scaled (Time)

For time:

50 jumping jacks

15 burpees

35 jumping jacks

12 burpees

20 jumping jacks

9 burpees

Time cap: 15 minutes

Cool Down

hollow/arch hold (No Measure)

5 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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