CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – T-Spine Mobility (Foam Roll w/ OH Reach, Cat Camel, Windmills)
2 Minutes – Band/DB Shoulder Mobility/Activation
Warm-up
2-3 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 DB Front Raises
10 DB Lateral Raises
10 DB Single Arm Row
Push Press + 2 Push Jerk + 3 Split Jerks (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Push Press + 2 Push Jerks + 3 Split Jerks @ 80% of the heaviest completed set last week for all 5 sets. If you missed last week, build to a heavy set for the day.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Calorie Row
25 Sit-ups
20 Walking Lunge Steps
10 Ring Dips
Buy-Out
3 x 1 Minute Chinese Plank Hold (Face Up)