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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work
10 Minutes To Work To a Max Height Box Jump
*If you do not wish to work on box jumps, pick another skill to spend 10 minutes on…Pull-ups, muscle-ups, handstand push-up, etc…
Metcon (Time)
For Time:
25 Pull-ups
50 Calorie Row
100 OH Squats (45/35)
50 Box Jumps (24/20)
25 Pull-ups
*If you finish one round in less than 15 minutes, continue as 15 minute AMRAP…Note time completing round, plus additional reps in comments