Friday

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 rotation

Wrist Stretch

Ankle Stretch

10 Cossuck Squats (Each SIde)

10 Tempo AIr Squats

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Scap Pull ups

1-3 Pull ups or 5 Rows

5 push ups

5 Sit ups

Metcon

Tabata Something Else (AMRAP – Reps)

8 Rounds (20 Seconds On + 10 Seconds Off):

Strict Pull-ups or Object Rows

Sit-ups

Push-ups

Air Squats

Cool Down

Turkish Get Up (emom 5x 1 rep each side)

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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