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 Cossack Squats each side

10 Tempo Squats

10 Glute Bridge Walk outs

10 Shoulder rotataions

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Scap pull ups or Prone Scap Pull ups

1-3 pull ups or 56 Rows

5 Push ups

Metcon

Cindeev (with PU Bar) (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups or

10 Push-ups

15 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

Cindvee (Without) (AMRAP – Rounds and Reps)

AMRAP 20:

9 Push-ups

15 Odd Object Rows

21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

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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