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 /Hold

Lateral Lunge w/overhead

Lunge with rotation

Wrist Stretch

Ankle Stretch

10 Cossuck Squats (Each SIde)

10 Tempo AIr Squats

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Scap Pull ups + 5 leg raises or 10 Toe Raises

3 toes to bar

5 Good Mornings

5 Object deadlifts or 3 DB Deadlifts each side

3 DB push Press or 6 Object shoulder to overhead

4 Alternating Snatches or 4 Object G2OH

10 SIngel taps

10 DOuble Taps

15 SIngle or Double unders or line hops

Metcon

Hannah Bananas (AMRAP – Rounds and Reps)

AMRAP 18:

10 Strict Toes to Bar

20 Alternating Dumbbell Power Snatches

60 Double Unders

Hannah Bananas (AMRAP – Rounds and Reps)

AMRAP 18:

10 Toe Raises

20 Odd-Object Ground-to-Overhead

60 Double Unders

Toe Raises – https://www.youtube.com/watch?v=Q7T1s_CQ8TM&feature=youtu.be
SUBS

Double Unders

90 SIngle unders

75 Line Hops

Cool Down

hollow/arch hold (No Measure)

3 Rounds of:

30 sec Hollow hold

30 sec arch hold

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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