Wednesday, February 20th


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)

1000m Row

42 KB Swings (53/35)

30 Pull-ups

18 Ring Dips

1000m Row

18 Ring Dips

30 Pull-ups

42 KB Swings

1000m Row

*RX+ KB Swings (70/53), CTB Pull-ups, Strict HSPU

*Level 2 – KB Swings (45/30), Band Assisted Pull-ups, Band Assisted Dips or Bar Dips

*Level 1 – KB Swings (35/25), Ring Rows, 2:1 Push-ups