Wednesday, July 8th

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 – Reps)

Partner WOD – AMRAP 25 Minutes:

200 Double Unders

100 Walking Lunges

80m/64w Calorie Row or 800m Sandbag Run (50/35)

60 Alternating DB Snatches (45/25)

40 Ring Dips

20 Bar Muscle-ups

*Individually, cut reps in half

*Level 2 – 100 Double Unders, DB Snatch (35/20), Bar Dips or Band Assisted Ring Dips, 30 CTB Pull-ups

*Level 1 – 2:1 Single Unders, DB Snatch (25/15), Push-ups, 30 Pull-ups, Band Assisted Pull-ups or Ring Rows

*Athlete Notes – Goal is 600-1100 reps. Split reps evenly with your partner. Cap double unders at 8 minutes if you have not successfully completed 200 reps.

Posted in Workout of the Day.