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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Pizarro (AMRAP – Reps)
EMOM For 30 Minutes (10 Rounds):
15m/12w Calorie Row
15 Med-Ball Sit-ups (20/14)
15 Wallballs (20/14)
RX+ Wallballs (30/20)