Wednesday, October 12th

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

Get ya Freak On (10 Rounds for time)

Every 3 Minutes For 30 Minutes (10 Rounds) Complete:

250m Row

10 Burpees

*Each round scored for time. Each round should be a full sprint, rest remainder of 3 minutes

Posted in Workout of the Day.