CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Calf Stretches Wall Quad Stretch
2 Minutes – Band or DB OH/Shoulder Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Metcon (Time)
Teams of 2 – For Time:
66 Calorie Row
66 Box Jump Overs (24/20)
66 Power Snatches (75/55)
66 Burpees
66 Power Snatches (75/55)
66 Box Jump Overs (24/20)
66 Calorie Row
RX+ Power Snatches (95/65)
*One person working at a time, split reps as evenly as possible…
*May be done individually and cut to 33 reps or teams of 3 in uneven classes @ 99 reps