CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
400m Run
21 Russian KB Swings (53/35)
12 Burpee Pull-ups
*RX+ Russian KB Swings (70/53)
*Level 2 – Russian KB Swings (45/30)
*Level 1 – Russian KB Swings (35/25), Burpee Jumping Pull-ups
*Athlete Notes – Goal is 3-5+ rounds. Swings should be heavy but unbroken each round.