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
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Luca II (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
400m Run
2 Rounds of:
8 DB Burpees (45/25)
8 Toes to Bar
13 Alternating DB Snatch (45/25)
*Level 2 – DB’s (35/25) and Knee Raises
*Level 1 – 200m Runs, DB’s (25/20) and Sit-ups
*Athlete Notes – Goal is 3-5 rounds, think 2 minute range for runs and 1-2 minute per round of 8/8/13.