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)
AMRAP 25 Minutes:
40m/32w Calorie Row
30 Sit-ups
20 Hand Release Push-ups
10 Power Cleans (135/95)
*RX+ 15m/9w Ring Dips (sub for push-ups), Power Cleans (155/105)
*Level 2 – Power Cleans (115/75)
*Level 1 – Modified Push-ups, Power Cleans (95/65)
*Athlete Notes – Goal is 3-5 rounds. Try and stick to a steady pace on the row throughout the entire workout. Slow down and work good sit-ups, not rocking. Power cleans should be completed in 1-2 sets each round.