Wednesday, August 26th


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

Warm-up

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Metcon (Time)

5 Rounds For Time:

400m Run

18 Alternating DB Snatches (45/25)

15 Burpees

12 Pull-ups

*30 Minute Cap

*RX+ 9 Bar Muscle-ups

*Level 2 – DB Snatches (35/20), Band Assisted Pull-ups

*Level 1 – 200m Run, DB Snatches (25/15), Jumping Pull-ups or Ring Rows

*Athlete Notes – 20-30 minute range. DB snatches should be unbroken/completed in 2 sets in later rounds. Cut runs as needed to stay in time domain.

Posted in Workout of the Day.