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
The Q (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
50 Double Unders
40 Alternating DB Snatches (45/25)
50 Double Unders
30 Toes to Bar
50 Double Unders
20 DB Squats (45/25)
50 Double Unders
10 HSPU
*RX+ 100 Double Unders, 80 DB Snatch, 60 Toes to Bar, 40 DB Squats, 20 HSPU
*Level 2 – 25 Double Unders, DB’s (35/20), Knee Raises, Modified HSPU or Dips
*Level 1 – 2:1 Single Unders, DB’s (25/15), 2:1 Sit-ups, Push-ups
*Athletes Notes – Goal is 1-2+ rounds as RX and 1+ if completing RX+.