Wednesday, April 15th


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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

Warm-up

500m Row or 400m Run

Dynamic Warm-up

Metcon (Time)

4:00 Run

40 Russian KB Swings (53/35)

20 Box Jumps (24/20)

40 Push-ups

2:00 Run

30 Russian KB Swings

20 Box Jumps

30 Push-ups

1:00 Run

20 Russian KB Swings

20 Box Jumps

20 Push-ups

:30 Run

10 Russian KB Swings

20 Box Jumps

10 Push-upa

*Level 2 – Russian KBS (45/30), Box Jumps (20/18), Modified Push-ups

*Level 1 – Russian KB Swings (35/25), Box Jumps or Step-ups (18/12), ½ Push-ups

Posted in Workout of the Day.