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
400m Run
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
Jerk (3 Second Hold In Receiving Position) (5×3)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Pause Jerks (Push or Split: 3 Second Hold in Receiving Position – Start light and work on technique, build by feel)
Metcon (Time)
3 Rounds For Time:
400m Run
20 KB Snatches (53/35)
15 Toes to Bar
Buy-Out
3 Rounds Not For Time:
15-20 GHD Sit-ups
50ft Handstand Walk/20 Shoulder Touches/:30 Handstand Hold