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)

10 Push ups

5 Frog Hops

3 Burpees

100M Jog

At Home WOD

Forggin (Time)

Every 5 Minutes x 5 Sets:

200 Meter Run

15 Burpees

200 Meter Run

* Score is slowest round

Sub

200 M Row

14/10 Cal bike

Jumping jacks for 50 sec

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s