Wednesday, January 29th


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

Warm-up

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Mamba (AMRAP – Rounds and Reps)

24 Minute AMRAP:

18 Calorie Row

24 Walking lunges

8 Power Cleans @ 65-75%

13 Push-ups

5 Muscle-ups or 13 CTB Pull-ups

*RX+ Power Cleans (185/125), 13 HSPU

*Level 2 – Regular Pull-ups

*Level 1 – Modified Push-ups, Ring Rows

*Athletes Notes – Goal is 4-6 rounds. Pick a moderately heavy weight on power cleans you can do in quick singles.