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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Reps)
EMOM 30 Minutes:
20 Double Unders + 10 Sit-ups
15 Push-ups
10 Hang Power Cleans (115/75)
RX+ 30 Double Unders + 10 Toes to Bar and 10 Handstand Push-ups