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
500m Row
Coaches Choice Dynamic Warm-up
Metcon (Time)
For Time:
1000m Row
50 Thrusters (45/35)
50 Burpees
750m Row
30 Thrusters
30 Burpees
500m Row
10 Thrusters
10 Burpees