CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
400m Run
24 KB Swings (53/35)
18 Pull-ups
*RX+ CTB Pull-ups
*Level 2 – KB Swings (45/30) and Band Assisted Pull-ups
*Level 1 – KB Swings (35/25) and Ring Rows
*Athlete Notes – Goal is 3-4 rounds. KB swings should be completed in 1-2 sets each round. Start with sets on pull-ups, switch to quick singles with managed rest between as needed.