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 /Hold

Lateral Lunge w/overhead-

Lunge with a rotation

Wrist Stretch

Ankle Stretch

10 Single Leg Glute Bridges (Each Side)

8 Glute Bridge Walkouts

10 Tempo Squats (5 down/5 up)

10 Arm Circles

10 Wall Slides

Movement Preparation

Warm-up (No Measure)

15 SIngle Taps

15 DOuble Taps

15 DU’s/SU’s/Line Hops

10 Lunges

6 Jumping lunges

5 Goblet Squats

5 KB Swings

5 Single arm Push Jerk Each side

At Home WOD

Steak Taco (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 3:

60 Double Unders/ 90 Single Unders or line hops

20 Jumping Lunges

Max Rounds of 5 KB Swings,5 Goblet Squats, 5 Push Jerk (each Side)

*Rest 1 Minute Between Rounds

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

2k Row (Time)

Max Effort 2k Row

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