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 – Reps)
EMOM 30 Minutes:
Minute 1: 20 Double Unders + 15 Sit-ups
Minute 2: Max Push-ups
Minute 3: 10 Power Cleans (115/75)
RX+ 30 Double Unders + 10 Toes to Bar