Wednesday

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 a rotation

Wrist Stretch

Ankle Stretch

10 Single Leg Glute Bridges (Each Side)

8 Glute Bridge Walkouts

10 Tempo Squats (5 down/5 up)

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Scap pull ups or 5 prone scap pull ups

1-3 pull ups or 5 rows

3 Pausing Sit ups

100M Jog

At Home WOD

Oxygen (Time)

3 Rounds:

25 Strict Pull-ups or 50 Object Rows

400 Meter Run

50 Sit-ups

800 Meter Run

SUb

400M and 800m ROw

28/20 and 56/40 Cal Bike

Jumping Jacks 1:40 and 3:20

Cool Down

Warm-up (No Measure)

3 Rounds, Not for Time:

45 sec Weighted Glute Bridges

15 sec rest

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

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