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
Coaches Choice Dynamic Warm-up
Elvis (Time)
250m Row
7 Squat Snatches (135/95)
21 Wallballs (20/14)
200m Run
500m Row
7 Squat Snatches
21 Wallballs
200m Run
750m Row
7 Squat Snatches
21 Wallballs
200m Run
*Power snatch as needed, only if unable to squat snatch, not because it’s easier. RX is squat snatch. Sub cleans if unable to snatch.