CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Quad Stretch/Squat Stretches
2 Minutes – Band Shoulder/Lat Stretches
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work
3 Rounds – (Choose One):
Muscle-ups –
3 Chest to Ring Kipping Pull-up
3 Muscle-up (No Dip)
3 Kipping Dips
Progressions –
3 Kipping Swings (Rings)
3 Chest to Ring Kipping Pull-ups (Attempts)
3 Transition + Dip (Low Rings – From Knees or Feet)
*If unable to complete on rings perform 5 kipping swings on bar + 3 kipping pull-ups and 3 dips
Metcon (Time)
For Time:
30 Calorie Row
30 Wallballs (20/14)
30 Toes to Bar
30 Deadlifts (155/105)
30 Box Jump Overs (24/20)
30 Deadlifts (155/105)
30 Toes to Bar
30 Wallballs (20/14)
30 Calorie Row
RX+ Burpee Box Jump Overs
*Strict 25 Minute Cap Unless On Rower Completing Final 30 Calories