Wednesday, January 9th


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 – Reps)

EMOM For 30 Minutes:

Minute 1 – 15m/12w Calorie Row

Minute 2 – 10 KB Swings (53/35) + 15 Sit-ups

Minute 3 – 5 Pull-ups + Max Push-ups

*RX+ HSPU

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

*Level 1 – KB Swings (35/25), Ring Rows

*Athlete Notes – KB swings should be fast and unbroken, right into sit-ups. Go for 1-2 quick sets of push-ups but leave time to get back to rower each round.