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 – Rounds and Reps)
Partner WOD:
AMRAP 25 Minutes:
400m Sandbag Carry (50m/35w)
100 Single Arm KB Snatches (53/35)
80 Burpees
60 Pull-ups
40 Deadlifts (225/155)
20 HSPU
*Both partners complete 400m sandbag run together, trade sandbag as needed
*Level 2 – KB or DB Snatch (45/30), Band Assisted Pull-ups, Deadlift (185/125), Mod HSPU
*Level 1 – KB or DB Snatch (35/25), Jumping Pull-ups, Deadlift (155/105), Seated DB Press