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 (Time)
25 Pull-ups
50 Calorie Row
100 OH Squats (45/35)
50 Box Jumps (24/20)
25 Pull-ups
*If you finish one round in less than 15 minutes, continue as 15 minute AMRAP…Note time for 1 round