CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Band Lat/Shoulder Stretches
2 Minutes – OH Mobility
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Seated DB Press
:30 Plank Hold
10 DB Windmills
Push Press (5×3)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Build to a peak set for the day, note heaviest set)
Metcon (Time)
3 Rounds For Time:
60 Double Unders (2:1 Singles)
45 Sit-ups
30 DB Power Snatch (45/25)
RX+ KB Snatch (53/35)
Buy-Out
3 Rounds Not For Time:
12-15 DB Front Raises
10-12 DB Lateral Raises
20 Band Face Pulls