Monday, June 29th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

2 Minutes – Lax Ball Traps, Shoulder Blades and Lats

2 Minutes – Wall/Doorway Lat and Triceps Stretch (Front Rack/High Elbow)

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean)

High Hang Clean + Hang Clean + Clean (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 High Hang Clean + Hang Clean + Clean

Metcon (AMRAP – Reps)

“Tabata’s”

Complete 8 Rounds of :20/:10 –

Row (Meters)

Push-ups

Sit-ups

Burpees

*Complete all 8 rounds of one movement before moving on to the next station

Comp Track:

Ring Push-ups and if available GHD Sit-ups (start at different stations)

Extra Credit

3 Rounds Not For Time:

1 Minute – Chinese Plank Hold (Face Up)

1 Minute – Ring Support

1 Minute – Alternating Turkish Get-ups

Posted in Workout of the Day.