Wednesday, November 16th


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

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work

10 Minutes To Work To a Max Height Box Jump

*If you do not wish to work on box jumps, pick another skill to spend 10 minutes on…Pull-ups, muscle-ups, handstand push-up, etc…

Metcon (Time)

For Time:

25 Pull-ups

50 Calorie Row

100 OH Squats (45/35)

50 Box Jumps (24/20)

25 Pull-ups

*If you finish one round in less than 15 minutes, continue as 15 minute AMRAP…Note time completing round, plus additional reps in comments