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
2 Rounds:
10 PVC/Band Lat Pulldowns
10 Bicep Curls
Shoulder Press (5×1)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 1 Strict Press @ 95%
*After each set of press, complete 5 Pull-ups (Tempo if possible @ 3111)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
12 Calorie Row
9 Push-ups
6 Strict Ring Dips
3 Strict HSPU
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies
*Tempo – 11X1 (Heavier than last week if possible)