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 (Time)
10 Rounds For Time:
100m Sprint
10 Pull-ups
100m Sprint
10 Push-ups
Rest 30 Seconds
RX+ If you have a weighted vest, wear it