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
30 Wallballs (20/14)
15 Pull-ups
*RX+ CTB Pull-ups
*Level 2 – Wallballs (14/10), Band Assisted Pull-ups
*Level 1 – Wallballs (10), Ring Rows
*35 Minute Cap
*Athlete Notes – 20-35 minute range. Break wallballs and pull-ups into smaller manageable sets with short rests.