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 – Reps)
EMOM For 30 Minutes (10 Rounds):
Minute 1: 15m/12w Calorie Row
Minute 2: 10 KB Swings (53/35) + 10 Sit-ups
Minute 3: 10 Box Jumps (24/20)
*RX+ 10 KB Swings (70/53) + 15 Sit-ups, Box Jumps (30/24)
*Level 2 – 12m/10w Calorie Row, KB Swings (45/30), Box Jumps (20/18)
*Level 1 – 10m/8w Calorie Row, KB Swings (35/25), Box Jumps (18/12)
*Athlete Notes – Scale row as listed to complete all reps and have rest before the next movement. Minutes 2 and 3 you should be able to complete all reps and get back to the rower for the next round.