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 – T-spine/Lat and Front Rack Mobility

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean)

Clean Pull + Power Clean + Hang Clean (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Clean Pull + 1 Power Clean + 1 Hang Clean (Build to a peak set for the day, note heaviest set)

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Buy-Out

3×8 Glute Ham Raise (Weight as needed)