Wednesday, September 2nd


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

Warm-up

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Metcon (Time)

2 Rounds For Time:

800m Run

25 Hang Power Cleans (115/75)

50 Calorie Row

25 Burpees

*RX+ Hang Power Cleans (135/95), 50 Burpees each round

*Level 2 – Hang Power Cleans (95/65)

*Level 1 – Hang Power Cleans (75/55)

*Athlete Notes – 20-30 minute range. Hang power cleans should be completed in 2-3 sets max per round.

Posted in Workout of the Day.