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 For 24 Minutes (6 Rounds):
Minute 1: 30 Double Unders
Minute 2: 20 Med Ball Sit-ups (20/14)
Minute 3: 10 Power Cleans (115/75)
Minute 4: 10 Strict Ring Dips (Weight if possible)
All Reps Completed RX = 420
All Reps Completed RX+ = 540
RX + 50 Double Unders/Power Cleans (135/95)