Wednesday, July 24th

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 (8 Rounds for time)

Every 4 Minutes For 28 Minutes (8 Rounds):

200m Run

10 Deadlifts @ 50% up to (225/155)

10 Burpee Box Jump Overs (24/20)

*RX+ 12 Burpee Box Jump Overs

*Level 2 – 8 Burpee Box Jump/Step Overs