Wednesday, November 18th


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 20 Minutes:

500m Row

8 DB Burpees (45/25)

12 Toes to Bar

16 Alternating DB Snatch (45/25)

*RX+ 10 DB Burpees/15 Toes to Bar/20 Alterating DB Snatch

*Level 2 – DB’s (35/20), Knee Raises

*Level 1 – DB’s (25/15) and 2:1 Sit-ups

*Athlete Notes – Goal is 3-5 rounds. Pick a weight that allows you to complete DB movements in 1-2 sets max.