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

Straight legged Bear Crawl

Wrist Stretch

Ankle Stretch

10 Cossuck Squats (Each SIde)

10 Reverse Lunges (Each SIde)

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Scap pull ups or 8 prone scap pulls

1-3 pull ups or 3-5 Object row

5 Push ups

4 Frog Hops

3 Burpees

4 Step back lunges

4 Step lunge holding object


Castaway (AMRAP – Rounds and Reps)


4 Strict Pull-ups

8 Burpees

12 Single Dumbbell Step Back Lunges

Castaway (No equipment) (AMRAP – Rounds and Reps)


8 Odd-Object Rows

8 Burpees

12 Odd-Object Step-Back Lunges

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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