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
Rope Byrnes (Time)
For Time:
800m Run
3 Rope Climbs
50 Burpees
3 Rope Climbs
400m Run
3 Rope Climbs
50 Burpees
3 Rope Climbs
800m Run
RX+ 5 Rope Climbs Each Set or Legless Rope Climbs
*Sub 1:1 Rope Lowers or 3:1 Ring Rows
*30 Minute Cap – Scale down on runs/burpees as needed