CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats

2 Minutes – Band Lat/Shoulder Stretches

2 Minutes – OH Mobility

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Seated DB Press

:30 Plank Hold

10 DB Windmills

Push Press (5×3)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Build to a peak set for the day, note heaviest set)

Metcon (Time)

3 Rounds For Time:

60 Double Unders (2:1 Singles)

45 Sit-ups

30 DB Power Snatch (45/25)

RX+ KB Snatch (53/35)

Buy-Out

3 Rounds Not For Time:

12-15 DB Front Raises

10-12 DB Lateral Raises

20 Band Face Pulls