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
Metcon (Time)
800m Run
3 Rope Climbs
30 Burpees
600m Run (400m + 200m)
2 Rope Climbs
30 Burpees
400m Run
1 Rope Climb
30 Burpees
*RX+ 6/4/2 Rope Climbs
*Level 2 – 6/4/2 Rope Lowers
*Level 1 – 18/12/6 Ring Rows
*Athletes Notes – 15-25 minute range.