Wednesday, May 9th


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)

3 Rounds For Time:

RX –

800m Run

30 KB Swings (53/35)

15 CTB Pull-ups

*RX+ KB Swings (70/53) and 30 CTB Pull-ups

*Level 2 – KB Swings (40/25) and Pull-ups

*Level 1 – KB Swings (35/20) and Ring Rows

*Athlete Notes – 18-27 minute range. Swings should be heavy, but pushing for unbroken to two sets max each round. Scale runs if needed.

Posted in Workout of the Day.