CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
500m Row or 400m Run
Dynamic Warm-up
Metcon (AMRAP – Reps)
EMOM For 30 Minutes (10 Rounds) Complete:
Minute 1: 200m Run
Minute 2: 5 Power Cleans @ 50% up to (135/95) + 10 Box Jump Overs or 20 Lateral Hops
Minute 3: Max Lateral Burpees