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

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Metcon (Time)

For Time:

400m Run

20 Power Cleans (95/65)

10 Ring Dips

400m Run

16 Power Cleans

8 Ring Dips

400m Run

12 Power Cleans

6 Ring Dips

400m Run

8 Power Cleans

4 Ring Dips

400m Run

4 Power Cleans

2 Ring Dips