CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Quad Stretch
2 Minutes – Band or DB Lat/Shoulder Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
60 Calorie Row
40 6” Target Burpees
20 Power Cleans (135/95)
10 Muscle-ups
*If no MU sub 10 Pull-ups/10 Dips x 2