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
Iron Lung (5 Rounds for time)
Every 5 Minutes For 20 Minutes (5 Rounds):
100m Run
15 KB Swings (53/35)
100m Run
15 Box Jumps (24/20)
100m Run
*If you can not keep rounds under 5 minutes, rest as needed and complete as many rounds as possible in 25 minutes.
RX+ 15 Hang Power Snatches (75/55)