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 (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
Performance and Fitness:
RX –
400m Run
15 KB Swings (53/35)
15 Box Jumps (24/20)
*RX+ Hang Power Snatch (75/55)
*Level 2 – 40/25 KB Swings
*Level 1 – 200m Run and/or Step-ups
*Athlete Notes – Goal is 4-5 rounds today. Scale runs as needed. Kb Swings should be unbroken.