CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
500m Row or 400m Run
Dynamic Warm-up
Metcon (Time)
4:00 Run
40 Russian KB Swings (53/35)
20 Box Jumps (24/20)
40 Push-ups
2:00 Run
30 Russian KB Swings
20 Box Jumps
30 Push-ups
1:00 Run
20 Russian KB Swings
20 Box Jumps
20 Push-ups
:30 Run
10 Russian KB Swings
20 Box Jumps
10 Push-upa
*Level 2 – Russian KBS (45/30), Box Jumps (20/18), Modified Push-ups
*Level 1 – Russian KB Swings (35/25), Box Jumps or Step-ups (18/12), ½ Push-ups