Wednesday, September 9th

CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

2 Minutes – Wall Quad/Squat Stretches + Glute Activation

2 Minutes – Band/Plate Shoulder Warm-up

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

400m Run

15 Burpee Box Jump Overs (24/20)

Posted in Workout of the Day.