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
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Reps)
Every 3 Minutes For 24 Minutes (8 Rounds):
A) Interval Rounds (1,3,5,7) Complete:
400meters/300meters Row
20 Alternating DB Snatches (45/25)
15m/12w Push-ups
B) Interval Rounds (2,4,6,8) Complete:
75 Double Unders (2:1 Singles)
15 KB Swings (70/53)
30 Sit-ups
*Clock will be set for eight 3 minute intervals. Athletes will alternate between A and B each interval.
*Do not score row – Interval A will be scored 35m/32w reps. Interval B – 120 reps