Saturday

CrossFit Vultus – CrossFit

Warm-up

Warm-up (No Measure)

warm up

100M jog

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 Tempo Squats

10 Glute Bridge Walk outs

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

5 Push ups

3 Frog Hops

2 Burpees

3 Reverse Lunges Each side

3 Pausing Sit ups

Metcon

Home Alone (Time)

5 Rounds:

20 Air Squats

20 Burpees

20 Reverse Lunges

20 Sit-ups

Cool Down

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
,

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