CrossFit Vae Victis – CrossFit

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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 (Time)

1000m Row or 800m Run

50 Burpees

50 DB Step-Overs (Single DB – 45/25 to 20″ or less)

50 Burpees

800m Run or 1000m Row

*Pick one run and one row, start or finish.

*Level 2 – DB Step-Overs (35/20)

*Level 1 – DB Step-Overs (25/15)

*Athlete Notes – 16-25 minute range. DB Step-overs should be steady, completing in 3-4 total sets.