Saturday

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 Tempo Squats

10 Lunges

10 arm circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Push ups

4 Frog Hops

3 Burpees

3 Pausing Sit ups

Metcon

ZACHARY TELLIER (Time)

For Time

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

Complete the work in the order written, starting each new segment with 10 burpees.

Score is the time it takes you to complete all the repetitions—650 reps in total.

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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