CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats

2 Minutes – Wrist Mobility

2 Minutes – Band Front Rack Mobility

Warm-up

10 Glute Bridges

10 WindMills

10 Hollow Rocks

10 T-Spine Openers

10 Cat Camels

10 Scap Push-ups

Skill Work/Activation

1-2 Rounds:

5 Pull-ups or Ring Rows

10 Push-ups

15 KB Swings

Push Press (3×1)

Build to a peak single for the day – Note heaviest set

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

60 Calorie Row

50 Box Jumps (24/20)

40 Bar Facing Burpees

30 Thrusters (95/65)

20 CTB Pull-ups

Extra Credit

Every 90 Seconds For 3-4 Total Rounds:

1) 5-10 Dips + 3-5 Kipping Dips (Rings or Box)

2) 5-10 Kipping Swings (Rings or Bar)

*Alternate between 1 and 2 every 90 seconds