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
3 Wall Climbs
10 Kick to Handstand (Freestanding if possible)
15 Shoulder taps, weight shift in handstand or handstand walk
Push Jerk (10×2)
EMOM For 10 Minutes Complete 2 Push Jerks @ 80-90% of 1RM Push Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
30 Double Unders (2:1 Singles)
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Band Face Pulls
10 DB Lateral Raises