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 Alternating Lunges

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Scap or prone scap pull ups

2 Strict Pull ups or 6 Rows

5 Push ups

3 Pausing Sit ups

4 Jumping Lunges

At Home WOD

Barbs (Time)

3 Rounds:

10 Strict Pull-ups or 20 Odd Object Rows

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

10 Strict Pull-ups or 20 Odd Object Rows

Rest 3 Minutes Between Rounds

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