Tuesday, March 10th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings and Glutes

Skill Work/Activation

Coaches Choice Dynamic Warm-up

1-2 Rounds:

5 Strict Pull-ups or Ring Rows

10 Goblet Squats

15 Sit-up

Back Squat (3×2)

Build to a peak set of 2 for the day – Aim for 85+% of 1RM on all 3 working sets – Note heaviest set

Metcon (Time)

5 Rounds For Time:

250m Row

20 Wallballs (20/14)

15 Toes to Bar (Sub Knee Raises or V-ups)

*20 Minute Cap

Posted in Workout of the Day.