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)
2 Rounds For Time:
800m Run
25 Hang Power Cleans (115/75)
50 Calorie Row
25 Burpees
*RX+ Hang Power Cleans (135/95), 50 Burpees each round
*Level 2 – Hang Power Cleans (95/65)
*Level 1 – Hang Power Cleans (75/55)
*Athlete Notes – 20-30 minute range. Hang power cleans should be completed in 2-3 sets max per round.