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
Skill Work/Activation
5-10 Minutes: Rope Climb Skill Work
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 Minutes:
500m Row
20 Burpees
100m Farmers Carry (45/25 KB’s or DB’s)
2 Rope Climbs
RX+ Legless Rope Climbs
Row Scored as 5 Reps – 1 Per 100m
Carry Scored as 2 Reps – 50m/50m