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 @ 24 spm
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Bottoms Up KB Carry (R)
10 Seated KB Bottoms Up Press
50ft Bottoms Up KB Press (L)
10 KB Windmills
Push Press (5×5)
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 Push Presses @ 70%
Metcon (Time)
For Time:
1000m Row (Buy-in)
10-8-6-4-2 Strict Press @ 70%
20 Weighted Sit-ups after each round of strict press (25/15# Plate)
RX+ Strict HSPU
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies