Wednesday, July 29th

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


500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

400m Run

21 Russian KB Swings (53/35)

12 Burpee Pull-ups

*RX+ Russian KB Swings (70/53)

*Level 2 – Russian KB Swings (45/30)

*Level 1 – Russian KB Swings (35/25), Burpee Jumping Pull-ups

*Athlete Notes – Goal is 3-5+ rounds. Swings should be heavy but unbroken each round.

Posted in Workout of the Day.