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 (Snatch)
2 Power Snatch + 2 OH Squat (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Power Snatch + 2 OH Squats @ 70-80%
Metcon (Time)
For Time:
30-20-10-20-30
KB Swings (53/35)
Sit-ups
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Seated Strict Press
10 Ring Rows