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
Get ya Freak On (10 Rounds for time)
Every 3 Minutes For 30 Minutes (10 Rounds) Complete:
250m Row
10 Burpees
*Each round scored for time. Each round should be a full sprint, rest remainder of 3 minutes