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 or 500m Run
Coaches Choice Dynamic Warm-up
Metcon (5 Rounds for time)
Every 5 Minutes For 20 Minutes (5 Rounds):
400m Run
21 KB Swings (53/35)
15 Target Burpees (6”)
*Each Round For Time