CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 Minutes:
400m Run
10 Toes to Bar
15 Burpee Box Jump Overs (24/20)
*RX+ 15 Toes to Bar
*Level 2 – Knee Raises, BBJO (20/18)
*Level 1 – 200m Run, 2:1 Sit-ups, BBJO or Burpee Step-Over (18/12)