Wednesday, December 20th


CrossFit Vae Victis – CrossFit

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 – Reps)

Every 6 Minutes For 18 Minutes (4 Rounds) Complete:

400m Run

15 Deadlifts @ 50%

15 Pull-ups

Max Rep Burpee Box Jump Overs (24/20)

*Score is total number of burpee box jump overs

*RX+ CTB Pull-ups