CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Lax Ball Pecs + Doorway Pec Stretch

2 Minutes – Wall Squat Stretches + Leg Swings/Hip Openers

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

High Hang Snatch + Hang Snatch + Snatch (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 High Hang Snatch + Hang Snatch + Snatch

Metcon (Time)

3 Rounds For Time:

500m Row

15 Push Press @ 40-50% of 1RM Push Press

Comp Track:

135/95 Push Press and add 3-5 Muscle-ups if possible

Extra Credit

3×6 Back Extensions