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 (Time)
25 Burpees
500m Row
50m/40w Push-ups
500m Row
75 Sit-ups
500m Row
50 Burpees
500m Row
75 Sit-ups
500m Row
50m/40w Push-ups
500m Row
25 Burpees
Level 2 – 15/30/15 Burpees (You should be able to complete burpees in 2/4/2 minutes, scale them if needed. Band assist or modify push-ups.
*Athlete Notes – 28-40 minute range. This should not be an all out effort, move steadily through each movement, breaking each into manageable quality sets breaking before failure.