Wednesday, November 1st


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

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Reps)

EMOM 30 Minutes:

Minute 1: 20 Double Unders + 15 Sit-ups

Minute 2: Max Push-ups

Minute 3: 10 Power Cleans (115/75)

RX+ 30 Double Unders + 10 Toes to Bar

Posted in Workout of the Day.