Wednesday, January 17th


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 (Time)

3 Rounds For Time:

30m/24w Calorie Row

30 Deadlifts (135/95)

30m/24w Push-ups

30 Box Jump Over (24/20)

30 Med Ball Sit-ups (20/14)

Posted in Workout of the Day.