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 (5 Rounds for time)
Every 5 Minutes For 20 Minutes (5 Rounds):
Row 500m/400w
10 Burpee Pull-ups
20 Sit-ups + 1 Set of Max Push-ups
*RX+ Burpee CTB Pull-ups/1 Set of Max HSPU (Post Push-ups/HSPU per round below)
Metcon (5 Rounds for reps)
Total Push-ups/HSPU