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 Deadlifts each side

3 Single arm High pulls each side

3 Push Press Each side

4 Alternating Snatches

Metcon

Wedding March (Time)

For Time:

50 Alternating Reverse Lunges

1 Mile Run

75 Alternating Snatches/Object Ground to Overhead

1 Mile Run

50 Burpees

Cool Down

Metcon (No Measure)

Go walk the mile route

Extra Credit

Psoas March – 4 rounds (No Measure)

4 Rounds of:

50 Sec Psoas March

10 Sec rest

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