CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
500m Row
8 DB Burpees (45/25)
12 Toes to Bar
16 Alternating DB Snatch (45/25)
*RX+ 10 DB Burpees/15 Toes to Bar/20 Alterating DB Snatch
*Level 2 – DB’s (35/20), Knee Raises
*Level 1 – DB’s (25/15) and 2:1 Sit-ups
*Athlete Notes – Goal is 3-5 rounds. Pick a weight that allows you to complete DB movements in 1-2 sets max.