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)
EMOM For 30 Minutes (10 Rounds)
Minute 1: 15m/12w Calorie Row
Minute 2: 12 Box Jump Overs (24/20)
Minute 3: 6 Clean and Jerks (115/75)
RX+ Box Jump Overs (30/24)Clean and Jerks (135/95)