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 (AMRAP – Rounds and Reps)
Every 8 Minutes (3 Rounds) –
Run 400m – With Remaining Time Complete:
AMRAP of:
10 KB Swings (53/35)
10 Push-ups
10 Box Jump Overs (24/20)
*1 minute rest after each round. After run, continue where you left off. Score is total rounds and reps of amrap.
*RX+ Power Snatch (75/55) and Box Jump Overs (30/24)
*Level 2 – KB Swings (45/30) and Box Jump Overs (20/18)
*Level 1 – KB Swings (35/25) and Box Jump Overs (18/12) or Step-Overs
*Athlete Notes – Start with a fast paced run but not a full sprint, try to keep that run time the same for the start of each round, getting your breath back during the minute rest each time. Nothing should be heavy in the AMRAP, break push-ups as needed before going to failure.