Wednesday, December 2nd

CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Wall Quad Stretch + 10 Bulgarian Split Squats (Each Leg)

2 Minutes – Band Hamstring Stretches

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Savidge (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

60 Calorie Row

50 KB Swings (53/35)

40 Box Jumps (24/20)

30 Pull-ups

40 Box Jumps (24/20)

50 KB Swings (53/35)

60 Calorie Row

RX+ Sub 15 Muscle-ups for Pull-ups
If you complete 1 round, move backwards through the workout…after the second 60 Cal Row perform 50 KB Swings, 40 Box Jumps, etc…Score is rounds completed plus extra reps

Buy-Out

150 Sit-ups For Time

Posted in Workout of the Day.