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
Cameron (Time)
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24”
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20#
50 Sit-ups
5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here
*Sub good mornings (45/25) for back extensions
*Level 2 – Pull-ups, Box Jumps (20/18), 2:1 Double Unders, Good Morning (35/15), Band Assisted Dips or Bar Dips, Knees to Chest, Wallballs, 1:1 Rope Lowers
*Level 1 – Band Assisted Pull-ups or Ring Rows, Box Jump (18/12), 3:1 Singles, Good Mornings (25/10), Push-ups, Knee Raises, Wallballs (14/10), 3:1 Ring Rows