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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up/Kipping Pull-up Drills
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 Minutes:
800m Run
30 KB Swings (70/53)
30 Pull-ups
*If you can complete 5 rounds in 30 minutes, add “Eva” performance