Wednesday, January 11th


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

Coaches Choice Dynamic Warm-up

Metcon (Time)

For Time:

1000m Row

50 Thrusters (45/35)

50 Burpees

750m Row

30 Thrusters

30 Burpees

500m Row

10 Thrusters

10 Burpees