Wednesday, July 11th


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 20 Minutes:

400m Run

15 Deadlifts (185/125)

12 Box Jumps (24/20)

9 Toes to Bar

*RX+ 225/155, 30/24 and 15 Toes to Bar

*Level 2 – 155/105, 20/18 and Knee Raises

*Level 1 – 135/95 and Sit-ups