CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Wall Quad Stretch
2 Minutes – Band shoulder/lat stretches
Warm-up
Coaches Choice Dynamic Warm-up
Metcon (Time)
For Time:
1 Mile Run
50 Overhead Squats (95/65)
100 Sit-ups
150 Double Unders
50 KB Sumo Deadlift High Pulls (70/53)
100 Box Jump Overs (24/20)
*Scale run to 800m if needed
*Scale up to 135/95 or 115/75 if you are strong in the OH Squat
*Sub Front Squats if unable to safely OH Squat