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
400m Run or 500m Row
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Reps)
EMOM For 30 Minutes (10 Rounds):
15m/12w Calorie Row
10 KB Swings (53/35) + 15 Sit-ups
10 Pull-ups
*RX+ Sub 3-5 muscle-ups for pull-ups
*Level 2 – KB Swings (40/25) and Band Assisted Pull-ups
*Level 1 – KB Swings (30/15) and Ring Rows