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
500m Row alternating throughout (10 armless pulls/10 legless pulls/10 regular pulls)
Coaches Choice Dynamic Warm-up
Metcon (Time)
2000m Row
150 Double Unders
1 Mile Run