Wednesday, November 14th

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

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
*Level 2 – Scale reps of rope climbs/rope lowers, knee raises, OH lunges (35/15)

*Level 1 – 12 ring rows, 20 Sit-ups, OH lunges (25/10) or scale to non OH lunges as needed

*Athlete Notes – 20-30 minute range.