Wednesday, May 30th

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 (Time)

800m Run

3 Rope Climbs

30 Burpees

600m Run (400m + 200m)

2 Rope Climbs

30 Burpees

400m Run

1 Rope Climb

30 Burpees

*RX+ 6/4/2 Rope Climbs

*Level 2 – 6/4/2 Rope Lowers

*Level 1 – 18/12/6 Ring Rows

*Athletes Notes – 15-25 minute range.

Posted in Workout of the Day.