CrossFit Vae Victis – CrossFit

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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.