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 – Rounds and Reps)
Partner WOD:
0:00-5:00 – 800m Run
5:00-20:00 – AMRAP 15 Minutes:
30 Alternating DB Snatches (45/25)
24 Push-ups
18 Pull-ups
20:00–Finish – 800m Run
*May be completed individually, run full 800m, cut reps in half
*RX+ 12 Power Snatch (135/95), 24 Push-ups, 12 Ring Muscle-ups
*Level 2 – DB Snatch (35/20), Jumping or Band Assisted Pull-ups
*Level 1 – DB Snatch (25/15), Ring Rows
*Athletes Notes – Goal is 3-5 rounds as a team. Switch whenever needed but complete even amount of reps for each movement.