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 (Time)
50 Burpees
1 Mile Run
75 Alternating DB Snatches (45/25)
1 Mile Run
100 Walking Lunges
*Level 2 – 800m Run, DB Snatches (35/20)
*Level 1 – 400m Run, DB Snatches (25/15)