Wednesday, December 9th


CrossFit Vae Victis – CrossFit

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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

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

250m Row

7 Deadlifts @ 60% up to (275/185)

14 Burpee Box Jump Overs (24/20)

*Level 2 – Burpee Box Jump Overs (20/18)

*Level 1 – Burpee Box Jump Overs (18/12)

*Athlete Notes – Goal is 4-7 rounds. Deadlifts should be heavy but completed in small sets or quick singles with short breaks.

Posted in Workout of the Day.