CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Band Lat and Front Rack Stretch
2 Minutes – Hamstring Stretches
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Power Clean (10×3)
Every Minute on The Minute For 10 Minutes Complete 3 Power Cleans (Use the same weight for entire 10 minutes, aim for 70-80%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
10 CTB Pull-ups
10 HSPU
20 KB Swings (53/35)
Extra Credit
3×20 Front Racked Walking Lunges