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
Donofrio (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
400m Run
15 Box Jumps (24/20)
12 Deadlifts (185/135)
9 Ring Dips
RX+ Deadlifts (225/155) and HSPU