Wednesday, November 7th


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

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Metcon (Time)

5 Rounds For Time:

400m Run

24 KB Swings (53/35)

18 Box Jump Over (24/20)

12 Pull-ups

*RX+ CTB Pull-ups

*Level 2 – KB Swings (45/30), Box Jump Overs (20/18) and Band Assisted Pull-ups

*Level 1 – KB Swings (35/25), Box Jump Overs (18/12) and Ring Rows

*Athlete Notes – 24-30 minute range. KB swings should be completed in 1-2 sets throughout, try to go unbroken each round and rest before box jumps. Pull-ups in 2-3 sets per round, switching to fast singles as needed.