Wednesday, August 5th

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 – Reps)

EMOM For 30 Minutes (10 Rounds):

Minute 1: 200m Run

Minute 2: 12 Box Jump Overs (24/20)

Minute 3: 6 Ground to Overhead (95/65)

*RX+ Ground to Overhead (115/75)

*Level 2 – Cut to 100m run when unable to complete 200m, Box Jump Overs (20/18), Ground to Overhead (75/55)

*Level 1 – 100m, Box Jump Overs (18/12), Ground to Overhead (65/45)

*Athlete Notes – Complete as many reps as possible throughout the 30 minutes. Cut runs as needed to allow rest/ability to complete remaining movements.

Posted in Workout of the Day.