Wednesday, October 9th

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 (Time)

4 Rounds For Time:

400m Run

20 Burpees

400m Run

20 Pull-ups

*40 minute cap

*RX+ CTB Pull-ups

*Level 2 – Band Assisted Pull-ups

*Level 1 – Ring Rows

*Athlete Notes – Think 2 minutes average per run/movement. Cut back runs as needed to 200m to make up time for remaining movements.