CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (Time)
1000m Row or 800m Run
50 Burpees
50 DB Step-Overs (Single DB – 45/25 to 20″ or less)
50 Burpees
800m Run or 1000m Row
*Pick one run and one row, start or finish.
*Level 2 – DB Step-Overs (35/20)
*Level 1 – DB Step-Overs (25/15)
*Athlete Notes – 16-25 minute range. DB Step-overs should be steady, completing in 3-4 total sets.