Friday, June 26th

CrossFit Vae Victis – At Home Wods

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2-3 Minutes – Run, Jump Rope or Jumping Jacks

2-3 Minutes – Calf and Ankle Stretches, Pigeon Pose, Wall/Couch Quad Stretch, Wall Slides

3 Rounds: 2 (Each Side) Over the Fence/Under The Fence, 3 Inchworms (1 Push-up), 10 Scap Push-ups, 10 Glute Bridges, :10 Lunge Hold (Each Leg)

Deadlift (4×6)

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

6 Deadlifts

12 (Each leg) RFE Front Racked DB/KB Split Squats

10 Alternating Step-ups (Goblet Hold)

*Sub 12 KB/DB deadlifts or good mornings if no barbell

Metcon (Time)

3 Rounds For Time:

400m/2:00 Run

20 Alternating DB Snatches

20 Alternating DB Step-ups

*If no DB, ground to overhead with any object and complete unweighted step-ups or lunges


10 x :30 Max Sit-ups (Rest :30)

Posted in Workout of the Day.