Wednesday, August 29th


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 – Rounds and Reps)

AMRAP 25 Minutes:

250m Row

30 Wallballs (20/14)

50 Double Unders

30 Burpees

*RX+ 75 Double Unders

*Level 2 – Wallballs (14/10), 30 Double Unders

*Level 1 – Med Ball Squats, 100 Single Unders

*Athlete Notes – Goal is 3-5 rounds.