Wednesday, November 9th


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

Metcon (AMRAP – Reps)

EMOM 30 Minutes:

20 Double Unders + 10 Sit-ups

15 Push-ups

10 Hang Power Cleans (115/75)

RX+ 30 Double Unders + 10 Toes to Bar and 10 Handstand Push-ups

Posted in Workout of the Day.