Wednesday, December 26th

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

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
*Womens RX – Thrusters (95), Deadlifts (165), KB Swings (53)

*Level 2 – Ring Dips, Thrusters (115/75), Knee Raises, Deadlift (225/155), KB Swings (53/35), Banded Pull-ups

*Level 1 – 2:1 Pushups, Thrusters (95/65), 2:1 Sit-ups, Deadlifts (185/125), KB Swings (45/30), Ring Rows

*Partner up in larger classes and share two bars/KB, etc. stagger 2 minutes.

Posted in Workout of the Day.