CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills
2 Minutes – OH Mobility and Stability Drills
Warm-up
2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Hang Snatch (9 Sets)
55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
15 Calorie Row
9 Ring Dips
15 Deadlifts (155/105)
Buy-Out
3 Rounds Not For Time:
10-12 DB Front Raises
10-12 Single Arm DB Row
10-12 DB Flies
*Tempo – 11X1