Wednesday, October 24th

CrossFit Vae Victis – CrossFit

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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


500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

30m/24w Calorie Row

24 KB Swings (53/35)

18 Pull-ups

*RX+ CTB Pull-ups

*Level 2 – KB Swings (45/30) and Band Assisted Pull-ups

*Level 1 – KB Swings (35/25) and Ring Rows

*Athlete Notes – Goal is 3-4 rounds. KB swings should be completed in 1-2 sets each round. Start with sets on pull-ups, switch to quick singles with managed rest between as needed.