CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Quad Stretch/Squat Stretches + Glute Activations
2 Minutes – Internal Rotation Shoulder Mobility (Bands/DB’s)
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds)
Teams of 2:
AMRAP 25 Minutes:
40 Double Unders (2:1 Singles)
20 KB Swings (53/35)
10 Push-ups (Ring push-ups if possible)
RX+ 60 Double Unders, KB Swings (70/53) and HSPU
*One partner completes one full round as fast as possible then rests while partner 2 completes a round. Complete as many rounds as possible in 25 minutes as a team.