Wednesday, December 21st


CrossFit Vae Victis – CrossFit

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

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Reps)

EMOM For 24 Minutes (8 Rounds):

Minute 1: 15m/12w Calorie Row

Minute 2: 10 Hang Power Snatches (75/55)

Minute 3: 15 Burpees

RX+ HPS @ 95/65

Posted in Workout of the Day.