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
Coaches Choice Dynamic Warm-up
Kate “Summer Is Coming” Filiberto (5 Rounds for reps)
5 Rounds – Each For Total Reps:
:45 Work / :15 Rest at Each Station
1) Row (Calories)
2) Plate Hop Burpees (No Over)
3) Sit-ups
4) KB Swings (53/35)
5) Box Jump Overs (24/20)
*1 Minute Rest After Each Round