Wednesday, April 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


400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Metcon (Time)

5 Rounds For Time

400m Run

30 Wallballs (20/14)

15 Pull-ups

*RX+ CTB Pull-ups

*Level 2 – Wallballs (14/10), Band Assisted Pull-ups

*Level 1 – Wallballs (10), Ring Rows

*35 Minute Cap

*Athlete Notes – 20-35 minute range. Break wallballs and pull-ups into smaller manageable sets with short rests.