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 400m Run
Coaches Choice Dynamic Warm-up
Metcon (Time)
5 Rounds For Time:
400m Run
24 KB Swings (53/35)
18 Box Jump Over (24/20)
12 Pull-ups
*RX+ CTB Pull-ups
*Level 2 – KB Swings (45/30), Box Jump Overs (20/18) and Band Assisted Pull-ups
*Level 1 – KB Swings (35/25), Box Jump Overs (18/12) and Ring Rows
*Athlete Notes – 24-30 minute range. KB swings should be completed in 1-2 sets throughout, try to go unbroken each round and rest before box jumps. Pull-ups in 2-3 sets per round, switching to fast singles as needed.