CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
5 Minutes – Foam Roll Calves and Ankles, Hamstrings, Glutes, T-Spine and Lats
1 Minute – Band Crossbody Stretch
1 Minute – Band Lat Stretch
1 Minute – Band Front Rack Stretch
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean and Jerk (7×2)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Clean and Jerks (Build to a heavy double for the day) – Note Heaviest Set
Metcon (AMRAP – Rounds)
Every 4 Minutes For 16 Minutes (5 Rounds):
30m/20w Cal Row
15 Push Press (75/55)
15 KB Swings (53/35)
*If rest period is too long, perform Every 3 Minutes For 12 Minutes (5 Rounds):