Monday, January 30th

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/Stability

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Power Clean)

Power Clean (10×3)

EMOM For 10 Minutes Complete 3 Power Cleans @ 80% of 1RM Clean

Metcon (Time)

For Time:

25-20-15-10-5

KB Swings (53/35)

50-40-30-20-10

Double Unders (2:1 Singles)

*5 Strict Pull-ups after each round

RX+ 3 Muscle-ups after each round

Buy-Out

3 Rounds Not For Time:

10 DB Front Raises

10 Cuban Press

10 Single Arm DB Row

Posted in Workout of the Day.