Wednesday, September 4th


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

Metcon (5 Rounds for time)

Every 6 Minutes For 24 Minutes (5 Rounds):

400m Run

20 Target Burpees

15 Toes to Bar

*RX+ Every 5 Minutes

*Level 2 – Regular Burpees, Knee Raises

*Level 1 – Regular Burpees, Sit-ups

*Athlete Notes – Each round for time. You should have minimum :30-1:00 rest before each round. If unable to complete reps with some rest, cut 5 burpees and 5 toes to bar off each round.