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
Luca III (AMRAP – Rounds and Reps)
Partner Workout – AMRAP 20:13
Partner 1: 400m Run
Partner 2: AMRAP of…
8 DB Burpees (45/25)
8 Toes to Bar
13 Alternating DB Snatch (45/25)
Or complete individually…AMRAP 20:13 of 400m Run/2 Rounds of 8/8/13
*RX+ 2:1 Toes to Bar
*Level 2 – DB’s (35/25), Knee Raises
*Level 1 – DB’s (25/20) and 2:1 Sit-ups
*Athlete Notes – Have fun with your partner and move well.