CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Quad Stretch/Squat Stretches + Glute Activations
2 Minutes – Int/Ext. Rotation and OH Mobility
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Silky Johnson (Time)
For Time:
750m Row
21-15-9
Power Snatch (95/65)
3-6-9
Rope Climbs (Scale 1:1 Rope Lowers or 2:1 Ring Rows)
500m Row
5-10-15
Ring Dips
9-15-21
Clean and Jerk (95/65)
750m Row