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 (Time)

5 Rounds For Time:

400m Run

30 KB Swings (53/35)

20 Box Jumps (24/20)

10 Push-ups

*25 Minute Cap