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
800m Run (Time)
Max Effort 800m Run
From 0:00-5:00 (Rest remainder)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
5 Power Cleans (135/95)
10 Push-ups
15 Sit-ups
RX+ Power Cleans (165/115)/HSPU
From 5:00-20:00
800m Run (Time)
Max Effort 800m Run
From 20:00–Finish