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 (Time)
3 Rounds For Time:
RX –
800m Run
30 KB Swings (53/35)
15 CTB Pull-ups
*RX+ KB Swings (70/53) and 30 CTB Pull-ups
*Level 2 – KB Swings (40/25) and Pull-ups
*Level 1 – KB Swings (35/20) and Ring Rows
*Athlete Notes – 18-27 minute range. Swings should be heavy, but pushing for unbroken to two sets max each round. Scale runs if needed.