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
Metcon (8 Rounds for time)
Every 3 Minutes For 21 Minutes (8 Rounds):
200m Run
5 Power Cleans @ 65%
10 Box Jump Overs (24/20)
RX+ Power Cleans 185/125
Warm-up
400m Run or 500m Row
Coaches Choice Dynamic Warm-up