CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Quad Stretch

2 Minutes – Band or DB Lat/Shoulder Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

60 Calorie Row

40 6” Target Burpees

20 Power Cleans (135/95)

10 Muscle-ups

*If no MU sub 10 Pull-ups/10 Dips x 2