Tuesday

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

Straight legged Bear Crawl

Wrist Stretch

Ankle Stretch

20 Frog Pumps

10 Glute Bridge Walkouut

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

4 Single arm swings Each Side

2 Single arm push Jerks

4 Alternating Snatches

5 Scap or prone scap pull ups

2 strict pull ups or 3 rows each side

Metcon

Stan (Time)

21-15-9:

Alternating Snatches

Strict Pull-ups or 42-30-18 Rows

Core work

Plank for Time (Time)

Hold plank for as long as possible in the time frame. Log total length held for

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

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