CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
3 Minutes – Wall Quad Stretch/Squat Stretches
2 Minutes – Band/DB Lat Shoulder Warm-up
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Gymnastics
EMOM For 9 Minutes:
3-4 Muscle-ups
or
Minute 1: 10 Kipping Swings (Rings or Bar)
Minute 2: 5 Kipping Chest to Ring Pull-ups or Hip Extension to Pull
Minute 3: 3 Muscle-up Transitions + Dip
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
5 Power Cleans (135/95)
10 Toes to Bar
15 Wallballs (20/14)
RX+ 155/105