CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Bottoms Up KB Carry (R)
10 Band Face Pulls
50ft Bottoms Up KB Carry (L)
10 Scap Push-ups
*2nd Round: Ring Rows/KB Press
Push Press (5×2)
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Push Presses @ 85-90%
Metcon (AMRAP – Reps)
EMOM For 15 Minutes (5 Rounds):
Minute 1: 200m Run
Minute 2: 15 Single Arm Snatch (DB 45/25 or KB 53/35)
Minute 3: 5-10 Strict Pull-ups
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies