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
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
250m Row
7 Deadlifts @ 60% up to (275/185)
14 Burpee Box Jump Overs (24/20)
*Level 2 – Burpee Box Jump Overs (20/18)
*Level 1 – Burpee Box Jump Overs (18/12)
*Athlete Notes – Goal is 4-7 rounds. Deadlifts should be heavy but completed in small sets or quick singles with short breaks.