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

15 Glute Bridge

10 Single leg Bridge each side

10 Glute Bridge Walk Outs

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Deadlifts

4 Swings

3 Push Press Each side + 15 ft walk

Metcon

Piza (Time)

4 Rounds:

30 DB/KB Swings

30′ Single Bell Overhead Carry (Left)

30 Sit-ups

30′ Single Bell Overhead Carry (Right)

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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