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
Metcon (Time)
For Time:
400m Run
20 Power Cleans (95/65)
10 Ring Dips
400m Run
16 Power Cleans
8 Ring Dips
400m Run
12 Power Cleans
6 Ring Dips
400m Run
8 Power Cleans
4 Ring Dips
400m Run
4 Power Cleans
2 Ring Dips