CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (5 Rounds for time)
5 Rounds Each For Time:
500m Row
20 Alternating DB Snatches (45/25)
20 Target Burpees
*Level 2 – Alternating DB Snatch (35/20)
*Level 1 – Alternating DB Snatch (25/15), Burpees
*Score is total time…If you do not complete each round your score is 30:00 + 1 Second for each burpee not completed
*Athlete Notes – Each round for time against a 6 minute clock. You should have minimum :30-1:00 rest before each round. If unable to complete reps with some rest, complete as many burpees as possible leaving :30 to rest and get back to rower.