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:
Teams of 3 –
100m/70w Calorie Row
100 Deadlifts (135/95)
80m/60w Calorie Row
80 Hang Power Cleans (135/95)
60m/45w Calorie Row
60 Front Squats (135/95)
40m/30w Calorie Row
40 Push Jerks (135/95)
20m/15w Calorie Row
20 Squat Clean Thrusters (135/95)
*Partner 1 rows while partners 2 and 3 work on barbell movement with one person working at a time on barbell.