Wednesday, February 7th

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 3 Minutes For 24 Minutes (8 Rounds):

A) Interval Rounds (1,3,5,7) Complete:

400meters/300meters Row

20 Alternating DB Snatches (45/25)

15m/12w Push-ups

B) Interval Rounds (2,4,6,8) Complete:

75 Double Unders (2:1 Singles)

15 KB Swings (70/53)

30 Sit-ups

*Clock will be set for eight 3 minute intervals. Athletes will alternate between A and B each interval.

*Do not score row – Interval A will be scored 35m/32w reps. Interval B – 120 reps

Posted in Workout of the Day.