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 or 400m Run
Coaches Choice Dynamic Warm-up/Running Drills
Metcon (Time)
800m Run
20 Power Cleans
40 Box Jumps (24/20)
60 Walking Lunges
40 Box Jumps (24/20)
20 Power Cleans
800m Run
Power Cleans @ 50% of 1RM
*RX+ 155/105