CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Band Hip Flexor Stretches/Band Distracted Pigeon Pose or Squat Stretch

2 Minutes – Band Shoulder/Lat Stretches

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean/Thruster)

Clean + Thruster (7×1)

Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Clean + 1 Thruster (Build up to a peak set for the day, note heaviest set)

Metcon (Time)

For Time:

1000m Row

50 Push Press (75/55)

30 Toes to Bar

RX+ 95/65

Buy-Out

3 x 1 Minute Chinese Plank Hold (Face Up)