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
Coaches Choice Dynamic Warm-up
1000m Row (Time)
Max Effort 1000m Row
7 minutes to complete, rest remainder of time…
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes (7:00-17:00):
10 Deadlifts (95/65)
10 Push Press (95/65)
10 Box Jumps (24/20)
3 Minute Rest (17:00-20:00)
1000m Row (Time)
Max Effort 1000m Row