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 (5 Rounds for reps)
5 Rounds Each For Total Reps:
:45 Work/:15 Rest at Each Station
1) Row (Calories)
2) Alternating Single Arm DB Snatch (45/25)
3) Sit-ups
4) Push-ups or HSPU (RX+)
5) Pull-ups or Muscle-ups (RX+)
*1:15 Rest After Each Round