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
400m Run or 500m Row
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
Teams of 2 Complete –
AMRAP 25 Minutes:
80m/64w Calorie Row (20m/16w intervals)
60 Burpee Box Jump Overs (24/20)
120 Med Ball Sit-ups (20/14)
60 KB Swings (53/35)
80m/64w Hand Release Push-ups
*Split reps evenly. Row is broken into intervals listed, partition remaining movements any way.
*Level 2 – BBJO (20/18), Med Ball Sit-ups (14/10), KBS (45/30)
*Level 1 – BBJO (18/12), Med Ball Sit-ups (10), KBS (35/25)