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
Coaches Choice Dynamic Warm-up
Ritchie (Time)
Against 20 Minute Clock Complete:
800m Run
21 Box Jumps (30/24)
15 Shoulder to OH (135/95)
9 CTB Pull-ups
400m Run
9 CTB Pull-ups
15 Shoulder to OH
21 Box Jumps
800m Run
*In remaining time complete max calorie row – deduct 1 minute for every 20m/15w cal rowed
RX+ Shoulder to OH (155/105) and Bar Muscle-ups