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
500m Row
Coaches Choice Dynamic Warm-up
Frustaci (Time)
For Time:
1000m Row
Followed by 3 Rounds of:
10 Deadlifts
10 Front Squats
10 Ring Dips
750m Row
Followed by 2 Rounds of above:
500m Row
Followed by 1 Round of above:
*Barbell weight at 40-50% of 1RM Front Squat
RX+ HSPU