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 (AMRAP – Reps)
Every 4:30 Minutes For 27 Minutes (6 Rounds):
400m Row
50 Double Unders
Max Rep Target Burpees (6″ Target)
*4 Minutes On/:30 Rest – Score is total burpees
*Level 2 – 30 Double Unders
*Level 1 – 2:1 Single Unders
*Athletes Notes – Row/rope should be under 3 minutes each round.