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
Coaches Choice Dynamic Warm-up
Hill (Time)
1000m Row
21 Power Snatches (95/65)
21 Box Jumps (24/20)
750m Row
15 Power Snatches (115/75)
15 Box Jumps (30/24)
500m Row
9 Power Snatches (135/95)
9 Box Jumps (36/30)
RX+ 115/75, 135/95, 155/105