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
400m Run or 500m Row
Coaches Choice Dynamic Warm-up/Running Drills
Hoffman (AMRAP – Reps)
Every 4 Minutes For 24 Minutes (7 Rounds) Complete:
400m Run
20 KB Swings (53/25)
Max Rep Pull-ups
*Sub Muscle-ups as needed
*Score is total pull-ups/muscle-ups