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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up/Running Drills
Metcon (AMRAP – Reps)
Every 5 Minutes For 15 Minutes (4 Rounds) Complete:
400m Run
10 Hang Power Cleans
Max Burpee Box Jumps (24/20)
*Hang Power Cleans @ 50-60% of 1RM Clean
*Score is total burpee box jumps