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
Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
400m/2:00 Run
21 KB Swings (53/35)
15 Pull-ups
9 Ring Dips or HSPU
*Level 2 – KB Swings (45/30), Band Assisted Pull-ups, Box Dips
*Level 1 – KB Swings (35/25), Ring Rows, Push-ups