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)
EMOM For 30 Minutes (10 Rounds):
Minute 1: 15m/12w Calorie Row
Minute 2: 10 Burpee Box Jump Overs (24/20)
Minute 3: 15 KB Swings (53/35)
*RX+ 12 Burpee Box Jump Overs
*Level 2 – 8 Burpee Box Jump Overs and KB Swings (40/30)
*Level 1 – 6 Burpee Box Jump/Step Overs and KB Swings (35/25)
*Athlete Notes – Attempt to hit all reps each row but leave time to transition to BBJO. Use the entire minute for burpee box jump overs, there should be enough time in minute 3 to rest, complete 15 unbroken KB swings and get back to rower.