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 (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
400m Run
15 Deadlifts (185/125)
12 Box Jumps (24/20)
9 Toes to Bar
*RX+ 225/155, 30/24 and 15 Toes to Bar
*Level 2 – 155/105, 20/18 and Knee Raises
*Level 1 – 135/95 and Sit-ups