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 Row
Coaches Choice Dynamic Warm-up
AC Slater (3 Rounds for reps)
3 Rounds For Max Reps:
1 Minute of Deadlifts (135/95)
1 Minute of Box Jumps (24/20)
1 Minute of MedBall Sit-ups
1 Minute of Wallballs (20/14)
1 Minute of Burpees
*Rest 1 Minute Between Rounds
*Level 2 – Deadlifts (115/75), Box Jumps (20/18)
*Level 1 – Deadlifts (95/65), Box Jumps (18/12)
*Athlete Notes – Try to set a good number of for each movement in the first round and attempt to hit this each of the 3 rounds.