Wednesday, October 21st


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Quad Stretch/Squat Stretches

2 Minutes – Band Shoulder/Lat Stretches

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work

3 Rounds – (Choose One):

Muscle-ups –

3 Chest to Ring Kipping Pull-up

3 Muscle-up (No Dip)

3 Kipping Dips

Progressions –

3 Kipping Swings (Rings)

3 Chest to Ring Kipping Pull-ups (Attempts)

3 Transition + Dip (Low Rings – From Knees or Feet)

*If unable to complete on rings perform 5 kipping swings on bar + 3 kipping pull-ups and 3 dips

Metcon (Time)

For Time:

30 Calorie Row

30 Wallballs (20/14)

30 Toes to Bar

30 Deadlifts (155/105)

30 Box Jump Overs (24/20)

30 Deadlifts (155/105)

30 Toes to Bar

30 Wallballs (20/14)

30 Calorie Row

RX+ Burpee Box Jump Overs

*Strict 25 Minute Cap Unless On Rower Completing Final 30 Calories