Wednesday, March 28th


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 – Reps)

Partner Wod –

AMRAP 25 Minutes:

400m Sandbag Carry (50/35)

100 Single Arm KB Snatches (53/35)

80 Burpees

60 Pull-ups

40 Deadlifts (225/155)

20 HSPU (2:1 Push-ups)

*Both partners complete 400m sandbag run together, trade sandbag as needed…Run counts as 1 Rep – 1 Round = 301 Reps