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
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 Minutes:
250m Row
30 Wallballs (20/14)
50 Double Unders
30 Burpees
*RX+ 75 Double Unders
*Level 2 – Wallballs (14/10), 30 Double Unders
*Level 1 – Med Ball Squats, 100 Single Unders
*Athlete Notes – Goal is 3-5 rounds.