Wednesday, June 24th


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

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

500m Row

10 Power Cleans (135/95)

15 Box Jump Overs (24/20)

20 Sit-ups

*RX+ Power Cleans (155/105), 20 Box Jump Overs, 30 Sit-ups

*Level 2 – Power Cleans (95/65), Box Jump Overs (20/18)

*Level 1 – Power Cleans (75/55), Box Jump/Step-Overs (18/12)

*Athlete Notes – Goal is 3-5 rounds. Power cleans should be moderate weight, small sets or quick singles.

Posted in Workout of the Day.