CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Quad Stretch
2 Minutes – Pec Stretch and Internal Rotation Stretches (Bands/Plates/Rings)
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work
3 Rounds:
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 kipping swings on bar + kipping pull-ups and then dips
Metcon (Time)
“Stonaker”
3 Rounds For Time:
800m Run
30 Sit-ups
20 Power Cleans (95/65)
10 Lateral Burpees
*25 Minute Cap