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
400m Run or 500m Row
Coaches Choice Dynamic Warm-up
GasTank 2 (5 Rounds for reps)
Every 6 Minutes For 24 Minutes (5 Total Rounds):
400m Run
20 Wallballs (20/14)
Max Burpees (6” Target)
*5 minute running clock with 1 minute rest after each round
*Score is total number of burpees (each round)