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)
EMOM For 30 Minutes (10 Rounds):
Minute 1 – 100m Sprint
Minute 2 – 14 Wallballs (20/14)
Minute 3 – 7 Burpee Box Jump Overs (24/20)
*RX+ 10 Burpee Box Jump Overs (24/20)
*Level 2 – Wallballs (14/10), Burpee Box Jump Overs (20/18)
*Level 1 – Wallballs (10), Burpee Box Jump Overs (18/12)
*Scoring for run begins at 30, with +/- 1 point for every second under/over 30 seconds (EG: Run that takes you :45 = 30-15, score of 15 for that round and a run that takes you :28 = 30+2, score of 32 for that round)