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
500m Row
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Reps)
EMOM For 24 Minutes (8 Rounds) Complete:
Minute 1: 15m/12w Calorie Row
Minute 2: 5 Power Cleans (135/95) + 10 Box Jumps (24/20)
Minute 3: 20 Sit-ups