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 (8 Rounds for time)
Every 4 Minutes For 28 Minutes (8 Rounds):
200m Run
10 Deadlifts @ 50% up to (225/155)
10 Burpee Box Jump Overs (24/20)
*RX+ 12 Burpee Box Jump Overs
*Level 2 – 8 Burpee Box Jump/Step Overs