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
The Ritchie (3 Rounds for time)
Every 6 Minutes For 18 Minutes (3 Rounds):
750m Row
20 Hang Power Cleans (95/65)
10 CTB Pull-ups
RX+ Bar or Ring Muscle-ups based on ability
*Each round for time
*If unable to complete under 6 minutes/rd complete as 3 rounds for total time