Wednesday, January 30th


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)

25 Burpees

500m Row

50m/40w Push-ups

500m Row

75 Sit-ups

500m Row

50 Burpees

500m Row

75 Sit-ups

500m Row

50m/40w Push-ups

500m Row

25 Burpees

Level 2 – 15/30/15 Burpees (You should be able to complete burpees in 2/4/2 minutes, scale them if needed. Band assist or modify push-ups.

*Athlete Notes – 28-40 minute range. This should not be an all out effort, move steadily through each movement, breaking each into manageable quality sets breaking before failure.