Wednesday, January 6th

CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

2 Minutes – Calf Stretches Wall Quad Stretch

2 Minutes – Band or DB OH/Shoulder Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Metcon (Time)

Teams of 2 – For Time:

66 Calorie Row

66 Box Jump Overs (24/20)

66 Power Snatches (75/55)

66 Burpees

66 Power Snatches (75/55)

66 Box Jump Overs (24/20)

66 Calorie Row

RX+ Power Snatches (95/65)

*One person working at a time, split reps as evenly as possible…

*May be done individually and cut to 33 reps or teams of 3 in uneven classes @ 99 reps