Wednesday, May 11th


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

400m Run

Coaches Choice Dynamic Warm-up

Metcon (3 Rounds for reps)

3 Rounds Each For Reps:

0-8 Minutes Complete:

800m Run

Max Rep Burpees (6” Target)

8-14 Minutes Complete:

400m Run

Max Rep Burpee Box Jump Overs (24/20)

14-18 Minutes Complete:

200m Run

Max Rep Burpee Step-ups (45/25 to 20”)

Posted in Workout of the Day.