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 – Reps)
EMOM For 30 Minutes (10 Rounds) Complete:
Minute 1: 200m Run
Minute 2: 10 KB Swings (53/35) + 10 Sit-ups
Minute 3: Max Plate Hop Burpees (45)
*RX+ KB Swings (70/53)
*Level 2 – 100m Run and KB Swings (45/30)
*Level 1 – 100m Run and KB Swings (35/25)
*Athlete Notes – Run counts as 2 Reps, 1 Rep if you are unable to complete under the minute. You should be able to complete all KB Swings and sit-ups each round.