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 – Rounds and Reps)
AMRAP 20 Minutes:
50 Calorie Row
40 Single Arm DB Overhead Walking Lunges (45/25 – Alternating arms every 10 reps)
30 Pull-ups
20 Deadlifts (225/155)
10 Ring Dips
RX+ CTB Pull-ups/Deadlifts (275/185)/HSPU