Wednesday, December 6th


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)

EMOM For 30 Minutes (10 Rounds)

Minute 1: 15m/12w Calorie Row

Minute 2: 12 Box Jump Overs (24/20)

Minute 3: 6 Clean and Jerks (115/75)

RX+ Box Jump Overs (30/24)Clean and Jerks (135/95)