Thursday, July 2nd

CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats

2 Minutes – Trap Mash with Overhead Reach (Barbell in Rack)

2 Minutes – Foam Roll T-Spine with Barbell on Floor in Overhead Position (Press Grip)

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Jerk)

Split Jerk (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Split Jerk (Build up to a heavy single for the day, note heaviest set)

Metcon (Time)

For Time:

50 Calorie Row

40 Push Press (95/65)

30 Front Racked Lunges (95/65)

20 Strict Pull-ups

10 Manmakers (45/25)

Rx+ 115/75

Extra Credit

3 Rounds Not For Time:

30 Seconds Hollow Rock

30 Seconds Supermans

10-15 Kipping Swings (Rings or Bar)