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
Metcon (AMRAP – Reps)
Every 6 Minutes For 18 Minutes (4 Rounds) Complete:
400m Run
15 Deadlifts @ 50%
15 Pull-ups
Max Rep Burpee Box Jump Overs (24/20)
*Score is total number of burpee box jump overs
*RX+ CTB Pull-ups