Wednesday, November 29th


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 – Rounds and Reps)

AMRAP 20 Minutes:

50 Calorie Row

40 Single Arm DB Overhead Walking Lunges (45/25 – Alternating arms every 10 reps)

30 Pull-ups

20 Deadlifts (225/155)

10 Ring Dips

RX+ CTB Pull-ups/Deadlifts (275/185)/HSPU

Posted in Workout of the Day.