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
Racquel (AMRAP – Reps)
Every 5 Minutes For 20 Minutes (5 Rounds):
500m Row
6 Power Cleans @ 70% of 1RM Clean and Jerk
Max Wallballs (20/14)
*Score is total number of wallballs completed