Thursday

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

Lunge with a rotations

Wrist Stretch

Ankle Stretch

10 Cossuck Squats (Each SIde)

10 Air Squats

10 Glute Bridge Walk Outs

10 Wall Slides

Warm-up (No Measure)

5 Scap Pull ups + 2 Pull ups

5 Push ups

3 DB/KB single arm swings (each side)

2 DB/KB CLeans (each arm)

4 Goblet Squats

2 DB/KB Push Press (each arm)

2 DB/KB Thrusters (each arm)

Metcon

Mashed Potato (Time)

On the 0:00…

5 Rounds of “Strict Cindy”

50 Single Dumbbell Power Cleans

On the 8:00…

4 Rounds of “Strict Cindy”

40 Dumbbell Goblet Squats

On the 16:00…

3 Rounds of “Strict Cindy”

30 Alternating Single Arm Squat Clean Thrusters

*Score, add up all 3 times for you total score
*Strict Cindy

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Mashed Potato (No Equip) (Time)

On the 0:00…

5 Rounds of “Sindee”

50 Odd-Object Ground to Shoulder

On the 8:00…

4 Rounds of “Sindee”

40 Odd-Object Squats

On the 16:00…

3 Rounds of “Sindee”

30 Odd-Object Thrusters

*score add all 3 times up for your total score
*Sindee

10 Push-ups

20 Air squats

Cool Down

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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