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)
3 Rounds For Time:
800m Run
15 Power Cleans (135/95)
30m/24w Push-ups
45 Sit-ups
60 Double Unders
*RX+ Power Cleans (155/105), 90 Double Unders
*Level 2 – Power Cleans (115/75), 30 Double Unders
*Level 1 – Power Cleans (95/65), 2:1 Single Unders
*Athlete Notes – Power cleans should be done in small sets or quick singles with short rest.