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 (AMRAP – Reps)
EMOM For 30 Minutes:
Minute 1 – 15m/12w Calorie Row
Minute 2 – 10 KB Swings (53/35) + 15 Sit-ups
Minute 3 – 5 Pull-ups + Max Push-ups
*RX+ HSPU
*Level 2 – KB Swings (45/30), Band Assisted Pull-ups
*Level 1 – KB Swings (35/25), Ring Rows
*Athlete Notes – KB swings should be fast and unbroken, right into sit-ups. Go for 1-2 quick sets of push-ups but leave time to get back to rower each round.