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
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
*Womens RX – Thrusters (95), Deadlifts (165), KB Swings (53)
*Level 2 – Ring Dips, Thrusters (115/75), Knee Raises, Deadlift (225/155), KB Swings (53/35), Banded Pull-ups
*Level 1 – 2:1 Pushups, Thrusters (95/65), 2:1 Sit-ups, Deadlifts (185/125), KB Swings (45/30), Ring Rows
*Partner up in larger classes and share two bars/KB, etc. stagger 2 minutes.