Monday

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

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