Wednesday, February 27th


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 (4 Rounds for reps)

4 Rounds Each For Total Reps:

1 Minute @ Each Station

1) Row (Calories)

2) Sit-ups

3) DB Step-ups (35/20 to 20″)

4) Burpees

5) 1 Minute Rest

*RX+ DB Step-ups (45/25)

*Level 2 – DB Step-ups (25/15)

*Level 1 – DB Step-ups (15/10)

*Athlete Notes – Working for :45-:50 each round, leaving :10-:15 for transitions. Pick a weight on DB Step-ups you can move well with for one long set.

Posted in Workout of the Day.