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
24 Russian KB Swings (53/35)
12 Pull-ups or 8m/6w Strict Pull-ups
*If you complete 4 rounds in under 15 minutes begin your 5th round with 800m run.
*RX+ 18 Pull-ups or 10m/8w Strict Pull-ups
*Level 2 – KB Swings (45/30) and Band Assisted Pull-ups
*Level 1 – KB Swings (35/25) and Ring Rows
*Athlete Notes – Goal is 3-5+ rounds. KB swings should be completed in 1-2 sets each round. Plenty of time here and lower reps on pull-ups, focus on good reps, break into smaller sets with better quality.