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 – Front Rack/Oh Mobility and Stability

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

3 Power Cleans + 1 Jerk (7×1)

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Power Cleans + 1 Jerk (Touch and go if possible, work up to a peak set for the day

Metcon (Time)

3 Rounds For Time:

15 KB Swings (70/53)

30 Calorie Row

45 Double Unders

Buy-Out

3×6 Back Extensions (Weight if possible)