CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Ankle Mobility/Hip Mobility Drills

2 Minutes – OH Squat Mobility/Stability Work

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch (9×1)

Every 2 Minutes For 16 Minutes (9 Sets) Complete 1 Snatch (Begin at 70-75% and build up to a heavy single/1RM for the day based off feel)

Metcon (Time)

For Time:

50-40-30-20-10

Double Unders (2:1 Singles)

5-10-15-20-25

KB Swings (53/35)

RX+ Double Unders (100/80/60/40/20), KB Swings (70/53)

Buy-Out

3 Rounds:

1 Minute – Accumulate as much time as possible in an L-Sit (Paralettes)

1 Minute Rest