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)
2 Person Team Wod:
5 Rounds Each:
Partner 1 – Complete 1 Round of:
25 KB Swings (53/35)
20 Push-ups
30 Sit-ups
Partner 2 – Row For Calories
*Partners switch when partner 1 completes a round of the triplet
*Score wod as time when both partners have completed 5 rounds. Deduct 1 minute for every 30 calories rowed