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
EMOM For 12 Minutes (6 Rounds):
Minute 1: 5 Pull-ups (31X1)
Minute 2: 10-15 Hollow Rocks
Metcon (Time)
Teams of 3:
Complete 150m/120w Calorie Row (:45 Intervals)
Partner 1: Rows 45 Seconds
Partner 2: Double KB Front Rack Hold (53/35)
Partner 3: 30 Second Deadhang Hold