Wednesday, January 27th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

2 Minutes – Wall Quad Stretch/Squat Stretches + Glute Activations

2 Minutes – Int/Ext. Rotation and OH Mobility

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Silky Johnson (Time)

For Time:

750m Row

21-15-9

Power Snatch (95/65)

3-6-9

Rope Climbs (Scale 1:1 Rope Lowers or 2:1 Ring Rows)

500m Row

5-10-15

Ring Dips

9-15-21

Clean and Jerk (95/65)

750m Row

Posted in Workout of the Day.