CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
400m Run
15 Deadlifts @ 50% up to (225/155)
12 Step Down Box Jumps (24/20)
9 Pull-ups
*RX+ 9 Bar Muscle-ups
*Level 2 – Box Jumps (20/18), Band Assisted Pull-ups
*Level 1 – Box Jumps (18/12), Ring Rows
*Athlete Notes – Goal is 3-5 rounds. Deadlifts should be completed in 1-2 sets each round. Create a tempo with step down box jumps, try not to take the extra step back, “step down, set, jump”. Work on pull-ups however you can, challenge yourself here with the lower reps.