CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Quad Stretch/Squat Stretches + Glute Activations
2 Minutes – Hamstring Stretches/Activation (Inchworms, good mornings, band hamstring extensions)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Reps)
EMOM For 30 Minutes:
Minute 1 – 15m/10w Calorie Row
Minute 2 – 15 Wallballs (20/14)
Minute 3 – 3-5 Muscle-ups (Sub Jumping Muscle-ups or 3-5 Pull-ups + Dips)
*Total Score is 330m/280w if completed with 3 muscle-ups. Add for additional muscle-ups and use same score if completing 3 pull-ups/dips