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
Coaches Choice Dynamic Warm-up
Back Squat (7×3)
*Anyone who missed Tuesdays squats and would like to make them up can do so in any class as space allows
Metcon (Time)
For Time:
50 Walking Lunges
25 CTB Pull-ups
50 Box Jumps (24/20)
25 Triple Unders (Sub 50 Double Unders/100 Singles)
50 Good Mornings (45/25)
25 Ring Dips
25 Knees to Elbows
50 Wallballs (20/14)
50 Sit-ups
5 Rope Climbs