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 (Time)
800m Run
21 Power Cleans (135/95)
21 Ring Dips
21 Box Jumps (24/20)
400m Run
15 Power Cleans (155/105)
15 Ring Dips
15 Box Jumps
200m Run
9 Power Cleans (185/125)
9 Ring Dips
9 Box Jumps