Wednesday, September 16th

CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

2 Minutes – Calf and Ankle Stretches and Wall Quad Stretch

2 Minutes – Band Shoulder/Pec/Lat Stretches and Internal/External Rotation Mobility

Warm-up

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Rounds and Reps)

Teams of 2 Complete –

AMRAP 25 Minutes:

800m Medball Run (20/14)

30 Power Cleans (135/95)

60 Burpee Box Jump Overs (24/20)

120 Med Ball Sit-ups (20/14)

60 KB Swings (53/35)

90m/70w Hand Release Push-ups

*Both partners complete 800m run, trade medball as needed. Split reps evenly after returning from the run.

*RX+ Power Cleans (155/105)

*Level 2 – Power Cleans (115/75), BBJO (20/18), Med Ball Sit-ups (14/10), KBS (45/30)

*Level 1 – Power Cleans (135/95), BBJO (18/12), Med Ball Sit-ups (10), KBS (35/25)