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 (3 Rounds for reps)
3 Rounds Each For Reps:
0-8 Minutes Complete:
800m Run
Max Rep Burpees (6” Target)
8-14 Minutes Complete:
400m Run
Max Rep Burpee Box Jump Overs (24/20)
14-18 Minutes Complete:
200m Run
Max Rep Burpee Step-ups (45/25 to 20”)