Wednesday, June 5th

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)

Partner WOD:

0:00-5:00 – 800m Run

5:00-20:00 – AMRAP 15 Minutes:

30 Alternating DB Snatches (45/25)

24 Push-ups

18 Pull-ups

20:00–Finish – 800m Run

*May be completed individually, run full 800m, cut reps in half

*RX+ 12 Power Snatch (135/95), 24 Push-ups, 12 Ring Muscle-ups

*Level 2 – DB Snatch (35/20), Jumping or Band Assisted Pull-ups

*Level 1 – DB Snatch (25/15), Ring Rows

*Athletes Notes – Goal is 3-5 rounds as a team. Switch whenever needed but complete even amount of reps for each movement.