CrossFit Vae Victis – CrossFit
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 25 Minutes
800m Run
3 Rounds of:
10 KB Swings (53/35)
10 Push-ups
10 Box Jump Overs (24/20)
*RX+ KB Snatch (53/35)
*Level 2 – KB Swings (45/30) and Box Jump Overs (20/18)
*Level 1 – KB Swings (35/25) and Box Jump Overs (18/12) or Step-Overs