Wednesday

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 a rotation

Wrist Stretch

Ankle Stretch

10 Single Leg Glute Bridges (Each Side)

8 Glute Bridge Walkouts

10 Tempo Squats (5 down/5 up)

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Scap pull ups or 5 prone scap pull ups

1-3 pull ups or 5 rows

10 Good Mornings

8 Odd Object/DB Deadlifts

5 Object G2S

5 Object S2OH

At Home WOD

White Knuckles (Time)

For Time:

20 Strict Pull-ups or 40 Odd Rows

400 Meter Run

40 Double Dumbbell Power Cleans/Object Ground to Shoulder

800 Meter Run

40 Double Dumbbell Push Jerks/Object Shoulder to Overhead

400 Meter Run

20 Strict Pull-ups or 40 Odd Rows

Subs
Row 400M

Bike 28/20 cals

run in place for 1:20

Cool Down

Warm-up (No Measure)

4 Rounds, Not for Time:

45 sec Weighted Glute Bridges

15 sec rest

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

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