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
400m Run
Coaches Choice Dynamic Warm-up
Rowing Drills
Metcon (AMRAP – Reps)
Every 3 Minutes For 15 Minutes (6 Rounds):
250m Row
15 Push-ups
Max Rep Power Cleans @ 60-70% of 1RM Clean
*Score is total reps of power cleans