CrossFit Vae Victis – CrossFit

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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:

30 Calorie Row

25 Toes to Bar

20 Target Burpees

15 Power Cleans (135/95)

20 CTB Pull-ups

*RX+ Power Cleans (155/105), 15 Bar Muscle-ups

*Level 2 – Knee Raises, Power Cleans (115/75), Pull-ups

*Level 1 – 2:1 Sit-ups, Power Cleans (95/65), Ring Rows