CrossFit Vae Victis – CrossFit
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/Double Under Practice
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
7 Pull-ups
14 Sit-ups
21 Wallballs (20/14)
42 Double Unders
*RX+ CTB Pull-ups
*Level 2 – Band Assisted Pull-ups, Wallballs (14/10), 21 Double Unders
*Level 1 – Ring Rows, Wallballs (10), 2:1 Single Unders
*Athlete Notes – Goal is 5-10 rounds. Start with a conservative pace, don’t come out to hot. Move well and rest during transitions. Build into your pace and finish strong in the last 5 minutes.