Wednesday, September 18th


CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

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

3 Minutes – Calf and Ankle Mobility

2 Minutes – OH Mobility/Stability Drills

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Cameron (Time)

For time:

50 Walking lunge steps

25 Chest to bar pull-ups

50 Box jumps, 24”

25 Triple-unders

50 Back extensions

25 Ring dips

50 Knees to elbows

25 Wallball “2-fer-1s”, 20#

50 Sit-ups

5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here
*Sub good mornings (45/25) for back extensions

*Level 2 – Pull-ups, Box Jumps (20/18), 2:1 Double Unders, Good Morning (35/15), Band Assisted Dips or Bar Dips, Knees to Chest, Wallballs, 1:1 Rope Lowers

*Level 1 – Band Assisted Pull-ups or Ring Rows, Box Jump (18/12), 3:1 Singles, Good Mornings (25/10), Push-ups, Knee Raises, Wallballs (14/10), 3:1 Ring Rows