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 Holds
Lateral Lunge w/overhead-
5 Tuck Jumps (Soft Landing)
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)
5 Good Mornings
5 Double or Single KB/DB Deadlifts
3 Goblet Squats
3 Push Press Each side
2 Thrusters each side
3 box Step ups or 3 step ups (Each Side)
At Home WOD
CF Workout 3 RX (Time)
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
♂ 50-lb. DBs, 24-in. box
♀ 35-lb. DBs, 20-in. box
Time cap: 20 minutes
CF Workout 3 Scaled (Time)
For time:
50 deadlifts
50 sit-ups
50 step-ups
50 single-arm thrusters
Time cap: 20 minutes
Cool Down
hollow/arch hold (No Measure)
4 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