Wednesday, January 18th

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

The Ritchie (3 Rounds for time)

Every 6 Minutes For 18 Minutes (3 Rounds):

750m Row

20 Hang Power Cleans (95/65)

10 CTB Pull-ups

RX+ Bar or Ring Muscle-ups based on ability

*Each round for time

*If unable to complete under 6 minutes/rd complete as 3 rounds for total time

Posted in Workout of the Day.