Wednesday, March 13th

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 – Rounds and Reps)

AMRAP 25 Minutes:

40m/32w Calorie Row

30 Sit-ups

20 Hand Release Push-ups

10 Power Cleans (135/95)

*RX+ 15m/9w Ring Dips (sub for push-ups), Power Cleans (155/105)

*Level 2 – Power Cleans (115/75)

*Level 1 – Modified Push-ups, Power Cleans (95/65)

*Athlete Notes – Goal is 3-5 rounds. Try and stick to a steady pace on the row throughout the entire workout. Slow down and work good sit-ups, not rocking. Power cleans should be completed in 1-2 sets each round.

Posted in Workout of the Day.