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 with overhead reach, Cat and camel, T-Spine Openers (Elbow Reach)

2 Minutes – Band/DB Shoulder and Lat Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch (5×2 @ 80%)

EMOM For 4 Minutes (5 Sets) Complete 2 Snatches @ 80%

Snatch (AMRAP 2 Minutes)

@ 5 Minute Mark: AMRAP 2 Minutes – Snatches @ 80%

Metcon (Time)

10 Rounds For Time:

100m Run

10 Burpees

RX+ 6” Target Burpees

*15 Minute Cap

Buy-Out

3×10 Glute Ham Raise or Hamstring Curls