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

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

The Q (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

50 Double Unders

40 Alternating DB Snatches (45/25)

50 Double Unders

30 Toes to Bar

50 Double Unders

20 DB Squats (45/25)

50 Double Unders

10 HSPU

*RX+ 100 Double Unders, 80 DB Snatch, 60 Toes to Bar, 40 DB Squats, 20 HSPU

*Level 2 – 25 Double Unders, DB’s (35/20), Knee Raises, Modified HSPU or Dips

*Level 1 – 2:1 Single Unders, DB’s (25/15), 2:1 Sit-ups, Push-ups

*Athletes Notes – Goal is 1-2+ rounds as RX and 1+ if completing RX+.