Wednesday, January 22nd

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)

Every 4:30 Minutes For 27 Minutes (6 Rounds):

400m Row

50 Double Unders

Max Rep Target Burpees (6″ Target)

*4 Minutes On/:30 Rest – Score is total burpees

*Level 2 – 30 Double Unders

*Level 1 – 2:1 Single Unders

*Athletes Notes – Row/rope should be under 3 minutes each round.

Posted in Workout of the Day.