CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches and Wall Quad Stretch
2 Minutes – Band Shoulder/Pec/Lat Stretches and Internal/External Rotation Mobility
Warm-up
400m Run or 500m Row
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
500m Row or 400m Run
2 Rounds of:
10 Alternating DB Snatches (45/25)
10 Push-ups
20 Sit-ups
1 Round = Row/Run + 2 Rounds
*RX+ Hang Power Snatch (75/55)
*Level 2 – Alternating DB Snatch (35/20)
*Level 1 – Alternating DB Snatch (25/15)
*Athlete Notes – Goal is 2+ to 4 rounds. Try to maintain a steady pace for each row and rest between movements.