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
Metcon (AMRAP – Reps)
Every 5 Minutes For 15 Minutes (4 Rounds):
500m Row
15 Deadlifts (225/155)
Max Burpee Box Jumps (24/20)