Wednesday, April 4th


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 – Rounds and Reps)

Teams of 2:

AMRAP 30 Minutes –

60/45 Calorie Row

60 Wallballs (20/14)

30 Power Cleans (115/75)

*Add (20/10) to power cleans each round

*1 athlete working at a time