CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

2 Minutes – Wall Quad Stretch + Wall Squats

2 Minutes – Band or DB Lat/Shoulder Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Filiberto (Time)

For Time:

750m Row

50 Wallballs (20/14)

25 CTB Pull-ups

50 Hang Power Cleans (95/65)

25 CTB Pull-ups

50 Wallballs (20/14)

750m Row