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 Band Hip Flexor Stretches

2 Minutes – Pec Stretch and Internal/External Rotation Mobility

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Shannon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

Buy-In: 750m Row or 30 Calories on Assault Bike

15 DB Power Cleans (45/25)

12 DB Step-Overs (45/25)

9 Burpees

RX+ Wearing a 10lb weighted vest or apparatus