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 – Reps)
Partner WOD – AMRAP 25 Minutes:
200 Double Unders
100 Walking Lunges
80m/64w Calorie Row or 800m Sandbag Run (50/35)
60 Alternating DB Snatches (45/25)
40 Ring Dips
20 Bar Muscle-ups
*Individually, cut reps in half
*Level 2 – 100 Double Unders, DB Snatch (35/20), Bar Dips or Band Assisted Ring Dips, 30 CTB Pull-ups
*Level 1 – 2:1 Single Unders, DB Snatch (25/15), Push-ups, 30 Pull-ups, Band Assisted Pull-ups or Ring Rows
*Athlete Notes – Goal is 600-1100 reps. Split reps evenly with your partner. Cap double unders at 8 minutes if you have not successfully completed 200 reps.