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
Mamba (AMRAP – Rounds and Reps)
24 Minute AMRAP:
18 Calorie Row
24 Walking lunges
8 Power Cleans @ 65-75%
13 Push-ups
5 Muscle-ups or 13 CTB Pull-ups
*RX+ Power Cleans (185/125), 13 HSPU
*Level 2 – Regular Pull-ups
*Level 1 – Modified Push-ups, Ring Rows
*Athletes Notes – Goal is 4-6 rounds. Pick a moderately heavy weight on power cleans you can do in quick singles.