CrossFit Vultus – CrossFit


Warm-up (No Measure)

warm up

High Knees

Butt Kickers


High Kicks -Toe Touches Combo

Inch Worm


Ape Walk

Crab walk

Lateral Lunge w/overhead

Lunge with a rotations

Wrist Stretch

Ankle Stretch

10 Cossuck Squats (Each SIde)

10 ALternating Lunges

10 Glute Bridge Walk Outs

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Push ups

4 Frog Hops

3 Lateral hops over object

2 Lateral Burpees over object

3 DB/KB single arm swings (each side) or 6 Object deadlifts

2 DB/KB Push Press (each arm) or 4 object S2OH

2 DB/KB Snatch (each side ) or 4 Object G2OH

4 ALternating Reverse Lunges with Object


Shenanigans (Time)

Every 3 Minutes x 7 Rounds:

12 Alternating Power Snatches or Object Ground to Overhead

6 Lateral Burpees over object

12 Alternating Reverse Lunges holding something

6 Lateral Burpees over object

*Score is slowest time of 7 rounds

Cool Down

plank- front side to side (No Measure)

2 rounds

50 sec front plank

30 sec left side

30 sec right side

10 sec rest

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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