CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Quad Stretch/Band Squat Stretches/Pigeon Pose
2 Minutes – DB or Band Int/Ext Shoulder Mobility
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Reps)
EMOM For 30 Minutes:
Minute 1 – 20 Sit-ups
Minute 2 – 15 Burpees
Minute 3 – 10 CTB Pull-ups
RX+ 3-5 Muscle-ups
Total Reps = 450