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 (Time)
25 KB Swings (53/35)
50 Sit-ups
400m Run
20 KB Swings (53/35)
40 Sit-ups
400m Run
15 KB Swings (53/35)
30 Sit-ups
200m Run
10 KB Swings (53/35)
20 Sit-ups
200m Run
5 KB Swings (53/35)
10 Sit-ups
100m Run
RX+ KB Swings (70/53)