Wednesday, October 3rd

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 (AMRAP – Reps)

EMOM For 30 Minutes (10 Rounds) Complete:

Minute 1: 200m Run

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

Minute 3: Max Plate Hop Burpees (45)

*RX+ KB Swings (70/53)

*Level 2 – 100m Run and KB Swings (45/30)

*Level 1 – 100m Run and KB Swings (35/25)

*Athlete Notes – Run counts as 2 Reps, 1 Rep if you are unable to complete under the minute. You should be able to complete all KB Swings and sit-ups each round.