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)
Teams of 2 Complete –
AMRAP 25 Minutes:
800m Medball Run (20/14)
30 Power Cleans (135/95)
60 Burpee Box Jump Overs (24/20)
120 Med Ball Sit-ups (20/14)
60 KB Swings (53/35)
90m/70w Hand Release Push-ups
*Both partners complete 800m run, trade medball as needed. Split reps evenly after returning from the run.
*RX+ Power Cleans (155/105)
*Level 2 – Power Cleans (115/75), BBJO (20/18), Med Ball Sit-ups (14/10), KBS (45/30)
*Level 1 – Power Cleans (135/95), BBJO (18/12), Med Ball Sit-ups (10), KBS (35/25)