CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Band Hip Flexor Stretches/Band Distracted Pigeon Pose or Squat Stretch
2 Minutes – Band Shoulder/Lat Stretches
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean/Thruster)
Clean + Thruster (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Clean + 1 Thruster (Build up to a peak set for the day, note heaviest set)
Metcon (Time)
For Time:
1000m Row
50 Push Press (75/55)
30 Toes to Bar
RX+ 95/65
Buy-Out
3 x 1 Minute Chinese Plank Hold (Face Up)