Wednesday, June 15th


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

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up/Running Drills

Metcon (AMRAP – Reps)

Every 5 Minutes For 15 Minutes (4 Rounds) Complete:

400m Run

10 Hang Power Cleans

Max Burpee Box Jumps (24/20)

*Hang Power Cleans @ 50-60% of 1RM Clean

*Score is total burpee box jumps

Posted in Workout of the Day.