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
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
30 Calorie Row
25 Toes to Bar
20 Target Burpees
15 Power Cleans (135/95)
20 CTB Pull-ups
*RX+ Power Cleans (155/105), 15 Bar Muscle-ups
*Level 2 – Knee Raises, Power Cleans (115/75), Pull-ups
*Level 1 – 2:1 Sit-ups, Power Cleans (95/65), Ring Rows