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

Metcon (AMRAP – Reps)

Every 4 Minutes For 20 Minutes (6 Rounds) Complete:

400m Run

15 Box Jumps (24/20)

Max Rep Power Cleans @ 70% of 1RM Clean

*Score is total power cleans

*If unable to complete box jumps and get to power cleans, move to every 5 minutes for 20 minutes (5 rounds)