CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Trap Mash with Overhead Reach (Barbell in Rack)
2 Minutes – Foam Roll T-Spine with Barbell on Floor in Overhead Position (Press Grip)
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Jerk)
Split Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Split Jerk (Build up to a heavy single for the day, note heaviest set)
Metcon (Time)
For Time:
50 Calorie Row
40 Push Press (95/65)
30 Front Racked Lunges (95/65)
20 Strict Pull-ups
10 Manmakers (45/25)
Rx+ 115/75
Extra Credit
3 Rounds Not For Time:
30 Seconds Hollow Rock
30 Seconds Supermans
10-15 Kipping Swings (Rings or Bar)