Wednesday, February 19th

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 2-3 Minutes Jump Rope

Coaches Choice Dynamic Warm-up

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
*Level 2 – 115/75

*Level 1 – 95/65

*Athletes Notes – Cleans should be something you can do touch and go unbroken every round. Make sure push-ups and air squats are staying full range of motion throughout entire workout even though moving fast.