CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

4 Minutes – Wall Quad Stretch w/ Overhead Reach

2 Minutes – Shoulder Mobility (PVC/Plates/Bands)

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

5 Behind the Neck Push Press

5 Tempo Overhead Squats (3330)

Overhead Squat (5×5)

Build up to a heavy(ish) set of 5 for the day, note heaviest set

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Single Arm DB Snatch (45/25)

10 Toes to Bar

10 Wallballs (20/14)

RX+ Single Arm KB Snatch (53/35)

Buy-Out

3×8 Glute Ham Raise (Weight if possible)