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)

20 sec hollow hold

3 Hollow rocks

5 Scap or prone Pull ups

2 Pull ups or 4 rows

5 Push ups

4 Frog Hops

3 Burpees

Metcon

Beach Season (AMRAP – Rounds and Reps)

AMRAP 15:

3 Strict Pull-ups or rows

3 Burpees

3 Hollow Rocks

6 Strict Pull-ups or rows

6 Burpees

6 Hollow Rocks



Add (3) Reps Per Round

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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