CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
3 Minutes – PVC/Band Shoulder Mobility
2 Minutes – Squat Mobility (Wall Quad/Squat Stretches)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean Grip Deadlift + Clean Pull + Hang Clean + Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Clean Grip Deadlift + Clean Pull + Hang Clean + Jerk
Metcon (Time)
For Time:
21-15-9
Row (Calories)
Push Press (95/65)
KB Swings (53/35)
RX+ Push Press (115/75)
Buy-Out
3 Rounds Not For Time:
8-10 Back Extensions (Weight if Possible)
Max Distance Handstand Walk