CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Quads, Lats and T-Spine
2 Minutes – Band Hip Flexor Stretches
Skill Work/Activation
Coaches Choice Dynamic Warm-up
1-2 Rounds:
10 Single Arm Dumbbell Press (5 per side)
10 Goblet Squats
10 DB Rows (5 per side)
Shoulder Press (3×3)
Build to a peak set of 3 for the day – Aim for 80+% of 1RM on all 3 working sets – Note heaviest set)
Metcon (Time)
For Time:
21-15-9
Front Squats (115/75)
Pull-ups
*Complete 50 Double Unders/100 Singles to start each round
*Competitors use 135/95 on Front Squats and CTB Pull-ups