Wednesday, December 18th

CrossFit Vae Victis – CrossFit

View Public Whiteboard

Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretches and Wall Quad Stretch

2 Minutes – Band Shoulder/Pec/Lat Stretches and Internal/External Rotation Mobility

Warm-up

500m Row or 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

7 Pull-ups

14 Sit-ups

21 Wallballs (20/14)

42 Double Unders

*RX+ CTB Pull-ups

*Level 2 – Band Assisted Pull-ups, Wallballs (14/10), 21 Double Unders

*Level 1 – Ring Rows, Wallballs (10), 2:1 Single Unders

*Athlete Notes – Goal is 5-10 rounds. Start with a conservative pace, don’t come out to hot. Move well and rest during transitions. Build into your pace and finish strong in the last 5 minutes.

Posted in Workout of the Day.