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
Coaches Choice Dynamic Warm-up
Partner Open Test (AMRAP – Reps)
AMRAP 20 Minutes: Teams of 2
100 Wallballs (20/14)
100 Double Unders
80 Box Jumps (24/20)
80 Toes to Bar
60 CTB Pull-ups
60 Burpees
40 Cleans (145/100)
40 Jerks (145/100)
20 Snatches (145/100)
20 Muscle Ups
*Split reps as needed
*Option to perform as individual open test, cut reps in half and add performance as “Open Test”