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 or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (Time)
3 Rounds For Time:
30m/24w Calorie Row
30 Deadlifts (135/95)
30m/24w Push-ups
30 Box Jump Over (24/20)
30 Med Ball Sit-ups (20/14)