Tuesday

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 Cossuck Squats (Each SIde)

10 Pausing Air Squats (2 sec pause at the bottom and at the top)

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Double or single arm swings

3 Double or SIngle arm Cleans

2 Double or single arm Squat CLeans

2 Double or single arm push press

2 DOuble or single arm Thursters

20 sec fast single unders /lateral line hops

20 sec High SIngle unders / forward line hops

20 sec single or double under attempts / line hops

Metcon

72 (AMRAP – Rounds and Reps)

AMRAP 15:

7 Double Dumbbell Hang Squat Cleans or Object Hang Squat Cleans

20 Double Unders/ 30 Single Unders or Line Hops

7 Double Dumbbell Thrusters or Object Thrusters

20 Double Unders/ 30 Single Unders or Line Hops

Core work

Plank for Time (Time)

Hold plank for as long as possible in the time frame. Log total length held for

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

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