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 (5 Rounds for time)
Every 6 Minutes For 24 Minutes (5 Rounds):
400m Run
20 Target Burpees
15 Toes to Bar
*RX+ Every 5 Minutes
*Level 2 – Regular Burpees, Knee Raises
*Level 1 – Regular Burpees, Sit-ups
*Athlete Notes – Each round for time. You should have minimum :30-1:00 rest before each round. If unable to complete reps with some rest, cut 5 burpees and 5 toes to bar off each round.