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
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Bottoms Up KB Carry (Right)
10 Bottoms Up KB Press
50ft Bottoms Up KB Carry (Left)
10 Bottoms Up KB Windmills
2 Push Press + 1 Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Push Press + 1 Jerk @ 80-85% of 1RM Push Press
Metcon (Time)
500m Row
15 Target Burpees (6”)
30 KB Swings (53/35)
30 Target Burpees
30 KB Swings
15 Target Burpees
500m Row
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Band Face Pulls
10 DB Lateral Raises