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
Metcon (5 Rounds for time)
Every 5 Minutes For 25 Minutes (5 Rounds):
400m Run or 500m Row
7 Clean and Jerks (135/95)
14 Lateral Burpees
*RX+ Clean and Jerks (155/105)
*Level 2 – Clean and Jerks (115/75)
*Level 1 – 200m Run or 250m Row or cut burpees in 1/2, Clean and Jerks (95/65)
*Athlete Notes – Each round scored for time. Cut run/row or ½ burpees as needed to complete each round. Clean and jerks should be in small sets or quick singles. There should be :30-1:00 rest each round.