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
Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
800m Run (0:00-5:00)
AMRAP 20 (5:00-25:00):
9 Burpees
11 KB Swings (53/35)
9 Toes to Bar or 18 Sit-ups
11 Box Jump Overs (24/20)
800m Run (25:00-Finish)
*Score is total rounds and reps completed in AMRAP
*Level 2 – KB Swings (45/30), BJO (20/18), Knee Raises
*Level 1 – KB Swings (35/25, BJO (18/12), 2:1 Sit-ups