Monday, January 9th


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

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

2 Power Snatch + 2 OH Squat (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Power Snatch + 2 OH Squats @ 70-80%

Metcon (Time)

For Time:

30-20-10-20-30

KB Swings (53/35)

Sit-ups

Buy-Out

3 Rounds Not For Time:

10 DB Front Raises

10 Seated Strict Press

10 Ring Rows

Posted in Workout of the Day.