Saturday

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

Lateral Lunge w/overhead

Straight legged Bear Crawl

Wrist Stretch

Ankle Stretch

10 Tempo Squats

10 Glute Bridge Walk outs

10 Shoulder rotataions

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

10 high single unders or single taps

10 fast singles or double taps

20 double unders or line hops

5 Good mornings

5 deadlifts each side

3 Power cleasn eachs side

3 Goblet Squats

3 Push Press each side

2 thrusters each side

Metcon

Sandpaper (AMRAP – Rounds and Reps)

AMRAP 14:

2 Power Cleans or Object Clean and Jerks

2 Thrusters or Object Thrusters

2 Goblet Squats or Object Squats

30 Double Unders/ 45 Single Unders

4 Power Cleans or Object Clean and Jerks

4 Thrusters or Object Thrusters

4 Goblet Squats or Object Squats

30 Double Unders/ 45 Single Unders

6 Power Cleans or Object Clean and Jerks

6 Thrusters or Object Thrusters

6 Goblet Squats or Object Squats

30 Double Unders/ 45 Single Unders



Continue to Add (2) Reps to Dumbbell Movements Per Round

Skill Work

Psoas March – 4 rounds (No Measure)

4 Rounds of:

50 Sec Psoas March

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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