CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Quad/Squat Stretches

2 Minutes – Band Lat Stretches/Activation

Warm-up

2-3 Minutes Jump Rope

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Reps)

EMOM For 30 Minutes (10 Rounds):

Minute 1: 15 Calorie Row

Minute 2: 15 Wallballs 20/14#

Minute 3: 10 CTB Pull-ups

RX+ 30/20# Wallball/15 CTB Pull-ups