CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
3 Minutes – Wall Quad Stretch + 10 Bulgarian Split Squats (Each Leg)
2 Minutes – Band Hamstring Stretches
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Savidge (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
60 Calorie Row
50 KB Swings (53/35)
40 Box Jumps (24/20)
30 Pull-ups
40 Box Jumps (24/20)
50 KB Swings (53/35)
60 Calorie Row
RX+ Sub 15 Muscle-ups for Pull-ups
If you complete 1 round, move backwards through the workout…after the second 60 Cal Row perform 50 KB Swings, 40 Box Jumps, etc…Score is rounds completed plus extra reps
Buy-Out
150 Sit-ups For Time