CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
400m Run or 2-3 Minutes Jump Rope/Double Under Practice
Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
200m or 1:00 Run
7 Power Cleans (135/95) or Power Snatch (95/65)
14 Burpee Box Jump Overs (24/20)
*RX+ Power Cleans (185/125) or Power Snatch (135/95)