CrossFit Vultus – CrossFit


Warm-up (No Measure)

warm up

High Knees

Butt Kickers


High Kicks -Toe Touches Combo

Inch Worm


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 Push UPs

3 Frog Hops

2 Burpees

5 Goblet Squats

5 Goblet Thrusters

3 Single arm swings each side

2 Power Snatches each side

At Home WOD

DBeep Test (AMRAP – Rounds)

On the Minute For As Long As Possible:

7 Single Dumbbell Goblet Thrusters

7 Single Power Snatches

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

Cool Down

Warm-up (No Measure)

4 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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