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 – Lat, T-Spine/Front Rack Mobility
Warm-up
2-3 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean)
Power Clean (10×3)
EMOM For 10 Minutes (10 sets) Complete 3 Power Cleans @ 70-80%
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
30 Double Unders
15 Burpees
RX+ 60 Double Unders