CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

5 Minutes – Foam Roll Calves and Ankles, Hamstrings, Glutes, T-Spine and Lats

2 Minutes – Calf and Ankle Stretches

2 Minutes – Band or Box Lat Stretch

Warm-up

2 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

5 Ring Rows

10 Lunges

5 Push-ups

Gymnastics

EMOM For 10 Minutes:

Minute 1: 3-5 Strict Pull-ups (Weight and band assist as needed)

Minute 2: 6-10 Alternating Pistols (Modify to seated, box pistols or band assisted)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Extra Credit

4×25 Partner Med-Ball Sit-ups