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)

10 Pausing Air squat (2 sec in bottom)

10 Alternating Lunges

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

3 S2OH Each side

5 Push ups

4 Frog Hops

2 Burpees

3 Pausing Sit ups

4 Jumping Lunges

At Home WOD

Sould have stayed in bed (AMRAP – Rounds and Reps)

AMRAP 20:

10 Single Arm S2OH

20 Alternating Jumping Lunges

30 Sit-ups

*Every 3 Minutes (Starting on the 0:00min):

9 Burpees + 21 Air Squats

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

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