Thursday

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

Lunge with a rotations

Wrist Stretch

Ankle Stretch

10 Cossuck Squats (Each SIde)

10 ALternating Lunges

10 Glute Bridge Walk Outs

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Push ups

4 Frog Hops

3 Burpees

3 Lateral hops over object

2 Squat hops over object

6 Object deadlifts

3 Object Hang Power Clean or object to shoulder

4 object S2OH

Metcon

“Grip and Rip” (Time)

[On the 0:00]

For Time:

21 Burpees

1 Round of “DB/ Object DT”

18 Burpees

1 Round of “DB/ Object DT”

15 Burpees

1 Round of “DB/ Object DT”

12 Burpees

1 Round of “DB/ Object DT”

[On the 10:00]

For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “DB/ Object DT”

18 Air Squats Hops Over Dumbbell

1 Round of “DB/ Object DT”

15 Air Squats Hops Over Dumbbell

1 Round of “DB/ Object DT”

12 Air Squats Hops Over Dumbbell

1 Round of “DB/ Object DT”

Round of DT – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

* Add both times up for your final score

Cool Down

plank- front side to side (No Measure)

2 rounds

50 sec front plank

30 sec left side

30 sec right side

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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