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)
1000m Row
42 KB Swings (53/35)
30 Pull-ups
18 Ring Dips
1000m Row
18 Ring Dips
30 Pull-ups
42 KB Swings
1000m Row
*RX+ KB Swings (70/53), CTB Pull-ups, Strict HSPU
*Level 2 – KB Swings (45/30), Band Assisted Pull-ups, Band Assisted Dips or Bar Dips
*Level 1 – KB Swings (35/25), Ring Rows, 2:1 Push-ups