CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

2 Minutes – Wall Quad Stretch/Squat Stretches + Glute Activations

2 Minutes – Internal Rotation Shoulder Mobility (Bands/DB’s)

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Rounds)

Teams of 2:

AMRAP 25 Minutes:

40 Double Unders (2:1 Singles)

20 KB Swings (53/35)

10 Push-ups (Ring push-ups if possible)

RX+ 60 Double Unders, KB Swings (70/53) and HSPU

*One partner completes one full round as fast as possible then rests while partner 2 completes a round. Complete as many rounds as possible in 25 minutes as a team.