Wednesday, July 10th

CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

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

3 Minutes – Calf and Ankle Mobility

2 Minutes – OH Mobility/Stability Drills


500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

400m Run

15 Deadlifts @ 50% up to (225/155)

12 Step Down Box Jumps (24/20)

9 Pull-ups

*RX+ 9 Bar Muscle-ups

*Level 2 – Box Jumps (20/18), Band Assisted Pull-ups

*Level 1 – Box Jumps (18/12), Ring Rows

*Athlete Notes – Goal is 3-5 rounds. Deadlifts should be completed in 1-2 sets each round. Create a tempo with step down box jumps, try not to take the extra step back, “step down, set, jump”. Work on pull-ups however you can, challenge yourself here with the lower reps.