Wednesday, September 21st

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 (AMRAP – Reps)

Every 5 Minutes For 15 Minutes (4 Rounds):

500m Row

15 Deadlifts (225/155)

Max Burpee Box Jumps (24/20)

Posted in Workout of the Day.