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
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Bottoms Up KB Carry (Right)
10 Bottoms Up KB Press
50ft Bottoms Up KB Carry (Left)
10 Bottoms Up KB Windmills
Push Press + Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Press + 1 Jerk @ 85-90% of 1RM Push Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
16 Single Arm Snatch (53/35 KB or 45/25 DB)
12 Box Jump Over (30/24)
8 Toes to Bar
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Band Face Pulls
10 DB Lateral Raises