CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Press
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Windmills
3 Push Press + Jerk (10×1)
EMOM For 10 Minutes Complete 3 Push Press + 1 Jerk @ 70-75% of 1RM Push Press
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
KB Swings (70/53)
Box Jumps (24/20)
*100m run after each round of KBS/Box Jump
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Bent Over Rows
10 DB Lateral Raises