Wednesday, December 16th

CrossFit Vae Victis – CrossFit

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


500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Metcon (5 Rounds for time)

5 Rounds Each For Time:

500m Row

20 Alternating DB Snatches (45/25)

20 Target Burpees

*Level 2 – Alternating DB Snatch (35/20)

*Level 1 – Alternating DB Snatch (25/15), Burpees

*Score is total time…If you do not complete each round your score is 30:00 + 1 Second for each burpee not completed

*Athlete Notes – Each round for time against a 6 minute clock. You should have minimum :30-1:00 rest before each round. If unable to complete reps with some rest, complete as many burpees as possible leaving :30 to rest and get back to rower.

Posted in Workout of the Day.