Wednesday, September 11th


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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

“9/11 – Always Remember” (AMRAP – Rounds and Reps)

2001m Row (Buy-In From 0-10)

AMRAP 20 (10:00-30:00):

9 Burpees

11 KB Swings (53/35)

9 Toes to Bar

11 Box Jump Overs (24/20)

*Level 2 – KB Swings (45/30), BJO (20/18), Knee Raises

*Level 1 – KB Swings (35/25, BJO (18/12), 2:1 Sit-ups