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)
5 Rounds For Time:
400m Run
18 Alternating DB Snatches (45/25)
15 Burpees
12 Pull-ups
*30 Minute Cap
*RX+ 9 Bar Muscle-ups
*Level 2 – DB Snatches (35/20), Band Assisted Pull-ups
*Level 1 – 200m Run, DB Snatches (25/15), Jumping Pull-ups or Ring Rows
*Athlete Notes – 20-30 minute range. DB snatches should be unbroken/completed in 2 sets in later rounds. Cut runs as needed to stay in time domain.