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
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (5 Rounds for reps)
Every 5 Minutes For 20 Minutes (5 Rounds):
400m Run
20 DB Snatch (45/25)
Max Burpee Box Jump Overs (24/20)
*RX+ KB Snatch (53/35)
*Level 2 – DB Snatch (35/20), Burpee Box Jump Over (20/18)
*Level 1 – DB Snatch (25/15), Burpee Box Jump Over (18/12) or Burpee Step-up
*Score is total number of burpee box jump overs