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 or 500m Row
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
500m Row
30 KB Swings (53/35)
20 Box Jumps (24/20)
10 Ring Dips
*RX+ 5 Muscle-up + Dip
*Level 2 – KB Swings (45/30), Box Jumps (20/18), Band Assisted Ring or Bar Dips
*Level 1 – KB Swings (35/25), Box Jumps (18/12), 15 Push-ups
*Athlete Notes – Goal is 3-4+ rounds. Steady pace on the row, KB swings should be completed in 1-2 sets each round. Dips should be completed in 2-3 sets max each round.