CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Wall Quad Stretches and Pigeon Pose

2 Minutes – Band Lat/Shoulder Stretches + 10 Wall Angels

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 DB Front Raises

10 DB Lateral Raises

10 Band Face Pulls

2 Push Press + 1 Jerk (5×1)

Every 90 Seconds For 6 Minutes (5 Sets) Complete 2 Push Press + 1 Jerk (Build up to a heavy set for the day, note heaviest set)

Metcon (Time)

For Time:

1000m Row

50 Hang Power Cleans (75/55)

30 Push Press (75/55)

RX+ 95/65

Buy-Out

3 Rounds Not For Time:

10 Strict Toes to Bar

1 Minute Shoulder Taps or Handstand Hold + Weight Shift