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 or 500m Row
Coaches Choice Dynamic Warm-up
Metcon (Time)
3 Rounds For Time:
800m Run
3 Rounds of:
5 Power Cleans (135/95)
10 Push-ups
15 Box Jumps (24/20)
RX+ 155/105
*30 Minute Cap/Scale runs to 400m as needed