Wednesday, May 8th


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 (Time)

5 Rounds For Time:

400m Run

2 Rounds of:

5 Strict Pull-ups

10 Push-ups

15 Sit-ups

*Level 2 – Band Assisted Pull-ups

*Level 1 – Ring Rows

*30 Minute Cap

*Athlete Notes – 20-30 minute range. Run fast and move well through pull-ups, push-ups and sit-ups. Worry less about your time and more about your movement. If you need to band assist, band assist pull-ups to make sure chin is well over bar. Push-ups hitting chest to floor and locking out. Sit-ups no rocking.