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)