CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – T-Spine Mobility (Foam Roll w/ OH Reach, Cat Camel, Windmills)

2 Minutes – Band/DB Shoulder Mobility/Activation

Warm-up

2-3 Minutes Jump Rope

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 DB Front Raises

10 DB Lateral Raises

10 DB Single Arm Row

Push Press + 2 Push Jerk + 3 Split Jerks (5×1)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Push Press + 2 Push Jerks + 3 Split Jerks @ 80% of the heaviest completed set last week for all 5 sets. If you missed last week, build to a heavy set for the day.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30 Calorie Row

25 Sit-ups

20 Walking Lunge Steps

10 Ring Dips

Buy-Out

3 x 1 Minute Chinese Plank Hold (Face Up)