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