Wednesday, April 10th

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 (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

400m Run

2 Rounds of:

10 KB Swings (53/35)

10 Push-ups

20 Sit-ups

1 Round = Run + 2 Rounds

*RX+ Hang Power Snatch (75/55)

*Level 2 – KB Swings (45/30)

*Level 1 – KB Swings (35/25)

*Athlete Notes – Goal is 3-5 rounds. Try to maintain a steady pace for each run and rest between movements not during on swings, push-ups and sit-ups.

Posted in Workout of the Day.