CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Band Hamstring Stretches/Activation
2 Minutes – Band/DB Shoulder Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Push Jerk + Split Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Jerk + 1 Split Jerk
Metcon (Time)
For Time:
21-15-9
Power Snatch @ 50% of 1RM Snatch
Lateral Burpees
or
100 Burpees For Time
Buy-Out
3×1 Minute Chinese Plank Hold (Face Down)