CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Quad/Squat Stretches
2 Minutes – Band Lat Stretches/Activation
Warm-up
2-3 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Reps)
EMOM For 30 Minutes (10 Rounds):
Minute 1: 15 Calorie Row
Minute 2: 15 Wallballs 20/14#
Minute 3: 10 CTB Pull-ups
RX+ 30/20# Wallball/15 CTB Pull-ups