Wednesday, February 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 (5 Rounds for reps)

5 Rounds Each For Total Reps:

:45 Work/:15 Rest at Each Station

1) Row (Calories)

2) Alternating Single Arm DB Snatch (45/25)

3) Sit-ups

4) Push-ups or HSPU (RX+)

5) Pull-ups or Muscle-ups (RX+)

*1:15 Rest After Each Round