Wednesday, March 14th


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 (5 Rounds for time)

Every 5 Minutes For 20 Minutes (5 Rounds):

Row 500m/400w

10 Burpee Pull-ups

20 Sit-ups + 1 Set of Max Push-ups

*RX+ Burpee CTB Pull-ups/1 Set of Max HSPU (Post Push-ups/HSPU per round below)

Metcon (5 Rounds for reps)

Total Push-ups/HSPU