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 – Reps)
EMOM For 30 Minutes (10 Rounds):
Minute 1: 200m Run
Minute 2: 12 Box Jump Overs (24/20)
Minute 3: 6 Ground to Overhead (95/65)
*RX+ Ground to Overhead (115/75)
*Level 2 – Cut to 100m run when unable to complete 200m, Box Jump Overs (20/18), Ground to Overhead (75/55)
*Level 1 – 100m, Box Jump Overs (18/12), Ground to Overhead (65/45)
*Athlete Notes – Complete as many reps as possible throughout the 30 minutes. Cut runs as needed to allow rest/ability to complete remaining movements.