Wednesday, February 14th

CrossFit Vae Victis – CrossFit

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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 400m Run

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

*If you complete 5 rounds under 25 minutes, stop and add Kelly performance…

Posted in Workout of the Day.