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 (Time)
4 Rounds For Time:
400m Run
20 Burpees
400m Run
20 Pull-ups
*RX+ CTB Pull-ups
*Level 2 – Band Assisted Pull-ups
*Level 1 – Ring Rows
*Athlete Notes – 24-32 minute range. Think 2 minutes average per run/movement. Cut back runs as needed to 200m to make up time for remaining movements.
*40 Minute Cap