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 – Front Rack/Oh Mobility and Stability
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
3 Power Cleans + 1 Jerk (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Power Cleans + 1 Jerk (Touch and go if possible, work up to a peak set for the day
Metcon (Time)
3 Rounds For Time:
15 KB Swings (70/53)
30 Calorie Row
45 Double Unders
Buy-Out
3×6 Back Extensions (Weight if possible)