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 (AMRAP – Reps)
Partner Wod –
AMRAP 25 Minutes:
400m Sandbag Carry (50/35)
100 Single Arm KB Snatches (53/35)
80 Burpees
60 Pull-ups
40 Deadlifts (225/155)
20 HSPU (2:1 Push-ups)
*Both partners complete 400m sandbag run together, trade sandbag as needed…Run counts as 1 Rep – 1 Round = 301 Reps