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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
5 Minutes – Kipping Toes to Bar Drills
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Minutes:
15 Deadlifts (115/75)
12 Push Press (115/75)
9 Toes to Bar