CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Band Shoulder Stretches – Front Rack, Band Lat Stretch, Cross-body Stretch

Warm-up

500m Row or 2 Minutes Jump Rope

Coaches Choice Dynamic Warm-up:

Skill Work/Activation

1-2 Rounds:

10 Single Arm DB Press

10 Single Arm DB Lunge

10 Db Windmills

*5 Each Side on Single Arm Movements

Split Jerk (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Jerk (Building to a peak set for the day – Note heaviest set)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

12 Push-ups

9 Deadlifts (115/75)

6 Push Press (115/75)

Extra Credit

Tabata Hollow Body Hold