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 2-3 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Pistol Grip Pump (Time)
5 Rounds For Time:
40 Double Unders
30 Sit-ups
20 Russian KB Swings (53/35)
10 Knees to Elbows
2 Rope Climbs
*RX+ 80 Double Unders, Russian KB Swings (70/53), 15 Knees to Elbows
*Level 2 – 20 Double Unders, Russian KB Swings (45/30), Knee Raises, Rope Pulls
*Level 1 – 2:1 Single Unders, Russian KB Swings (35/25), Knee Raises, 6 Ring Rows
*Athletes Notes – 18-30 minute range.