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
400m Run or 500m Row
Coaches Choice Dynamic Warm-up
Metcon (Time)
5 Rounds For Time:
400m Run
2 Rounds of:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
*Level 2 – Band Assisted Pull-ups
*Level 1 – Ring Rows
*30 Minute Cap
*Athlete Notes – 20-30 minute range. Run fast and move well through pull-ups, push-ups and sit-ups. Worry less about your time and more about your movement. If you need to band assist, band assist pull-ups to make sure chin is well over bar. Push-ups hitting chest to floor and locking out. Sit-ups no rocking.