Friday

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 /Hold

Lateral Lunge w/overhead

Lunge with rotation

wrist Stretch

Ankle Stretch

10 Cossuck Squats (Each SIde)

10 Glute Bridge

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

3 Single arm Power Cleans

3 Single Arm DB/KB Squats each side

3 Single are Squat Cleans each side

15 Single Taps

15 Double Taps

20 DU’s/SU’s/Line hops

5 HRPU

Metcon

Round-a-Bout (Time)

For Time:

50 Single Arm Squat Cleans or Object Squat Cleans

100 Double Unders/ 150 Single Unders or line hops

50 Hand Release Push-ups

100 Double Unders/ 150 Single Unders or line hops

50 Single Arm Squat Cleans or Object Squat Cleans

Cool Down

Turkish Get Up (emom 5x 1 rep each side)

Extra Credit

BIke/Row/Ski (Calories)

How many Cals did you burn on them today?

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