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 (4 Rounds for reps)
4 Rounds Each For Total Reps:
1 Minute @ Each Station
1) Row (Calories)
2) Sit-ups
3) DB Step-ups (35/20 to 20″)
4) Burpees
5) 1 Minute Rest
*RX+ DB Step-ups (45/25)
*Level 2 – DB Step-ups (25/15)
*Level 1 – DB Step-ups (15/10)
*Athlete Notes – Working for :45-:50 each round, leaving :10-:15 for transitions. Pick a weight on DB Step-ups you can move well with for one long set.