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
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
30m/24w Calorie Row
24 KB Swings (53/35)
18 Pull-ups
*RX+ CTB Pull-ups
*Level 2 – KB Swings (45/30) and Band Assisted Pull-ups
*Level 1 – KB Swings (35/25) and Ring Rows
*Athlete Notes – Goal is 3-4 rounds. KB swings should be completed in 1-2 sets each round. Start with sets on pull-ups, switch to quick singles with managed rest between as needed.