CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Wrist Mobility
2 Minutes – Band Front Rack Mobility
Warm-up
10 Glute Bridges
10 WindMills
10 Hollow Rocks
10 T-Spine Openers
10 Cat Camels
10 Scap Push-ups
Skill Work/Activation
1-2 Rounds:
5 Pull-ups or Ring Rows
10 Push-ups
15 KB Swings
Push Press (3×1)
Build to a peak single for the day – Note heaviest set
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
60 Calorie Row
50 Box Jumps (24/20)
40 Bar Facing Burpees
30 Thrusters (95/65)
20 CTB Pull-ups
Extra Credit
Every 90 Seconds For 3-4 Total Rounds:
1) 5-10 Dips + 3-5 Kipping Dips (Rings or Box)
2) 5-10 Kipping Swings (Rings or Bar)
*Alternate between 1 and 2 every 90 seconds