CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills
2 Minutes – OH Mobility/Stability
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
1 Clean + 2 Front Squats + 2 Jerks (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Clean + 2 Front Squats + 2 Jerks (Start @ 60-70% and build to a heavy single for the day)
Metcon (Time)
For Time:
21-15-9
Push Press (95/65)
Toes to Bar
*200m run after each round
RX+ Push Press (115/75) and 9-6-3 Bar Muscle-ups
Buy-Out
3 Rounds Not For Time:
10 Seated DB Cuban Press
10 Barbell Rows