Wednesday, February 13th

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

AC Slater (3 Rounds for reps)

3 Rounds For Max Reps:

1 Minute of Deadlifts (135/95)

1 Minute of Box Jumps (24/20)

1 Minute of MedBall Sit-ups

1 Minute of Wallballs (20/14)

1 Minute of Burpees

*Rest 1 Minute Between Rounds
*Level 2 – Deadlifts (115/75), Box Jumps (20/18)

*Level 1 – Deadlifts (95/65), Box Jumps (18/12)

*Athlete Notes – Try to set a good number of for each movement in the first round and attempt to hit this each of the 3 rounds.

Posted in Workout of the Day.