Wednesday, May 15th


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

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
*Level 2 – KB Swings (53/35), Box Jumps (20/18), Wallballs (14/10)

*Level 1 – KB Swings (35/25), Box Jumps (18/12), Wallballs (10)

*40 Minute CAP

*Athlete Notes – Treat as a 30-40 minute AMRAP completing as many rounds under the 40 minute cap as possible.