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 Band Hip Flexor Stretches
2 Minutes – Pec Stretch and Internal/External Rotation Mobility
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Shannon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
Buy-In: 750m Row or 30 Calories on Assault Bike
15 DB Power Cleans (45/25)
12 DB Step-Overs (45/25)
9 Burpees
RX+ Wearing a 10lb weighted vest or apparatus