CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretches and Wall Quad Stretch

2 Minutes – Band Shoulder/Pec/Lat Stretches and Internal/External Rotation Mobility

Warm-up

500m Row or 2-3 Minutes Jump Rope

Coaches Choice Dynamic Warm-up

Monkey Business (Time)

5 Rounds For Time:

40 Double Unders

30 Sit-ups

20 Russian KB Swings (53/35)

10 Knees to Elbows

2 Rope Climbs

*RX+ 80 Double Unders, Russian KB Swings (70/53), 15 Knees to Elbows

*Level 2 – 20 Double Unders, Russian KB Swings (45/30), Knee Raises

*Level 1 – 2:1 Single Unders, Russian KB Swings (35/25), Knee Raises

*Athletes Notes – 18-30 minute range.