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 (AMRAP – Rounds and Reps)
AMRAP 25 Minutes:
500m Row
10 Power Cleans (135/95)
15 Box Jump Overs (24/20)
20 Sit-ups
*RX+ Power Cleans (155/105), 20 Box Jump Overs, 30 Sit-ups
*Level 2 – Power Cleans (95/65), Box Jump Overs (20/18)
*Level 1 – Power Cleans (75/55), Box Jump/Step-Overs (18/12)
*Athlete Notes – Goal is 3-5 rounds. Power cleans should be moderate weight, small sets or quick singles.