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 (Time)
10 Rounds For Time:
250m Row
15 KB Swings (53/35)
15 Box Jumps (24/20)
*Stagger on rowers as needed