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 2-3 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Metcon (Time)
1 Mile Run
60 Wallballs (20/14)
800m Run
40 Wallballs
400m Run
20 Wallballs
*Level 2 – 1200/600/300m Runs, Wallballs (14/10)
*Level 1 – 800/400/200m Runs, Wallballs (10)
*Rowing Sub – 2000/1000/500m
*Athletes Notes – 18-30 minute range. Scale runs as needed, 10 minute mile or more scale to level 2. Break wallballs into smaller, more manageable sets with short breaks.