CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Lat and Front Rack Stretch

2 Minutes – Hamstring Stretches

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Power Clean (10×3)

Every Minute on The Minute For 10 Minutes Complete 3 Power Cleans (Use the same weight for entire 10 minutes, aim for 70-80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 CTB Pull-ups

10 HSPU

20 KB Swings (53/35)

Extra Credit

3×20 Front Racked Walking Lunges