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 (AMRAP – Reps)
Every 4 Minutes For 20 Minutes (6 Rounds) Complete:
400m Run
15 Box Jumps (24/20)
Max Rep Power Cleans @ 70% of 1RM Clean
*Score is total power cleans
*If unable to complete box jumps and get to power cleans, move to every 5 minutes for 20 minutes (5 rounds)