CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Calf and Ankle Mobility/Band Hip Flexor Stretches

2 Minutes – OH Mobility/Stability Drills

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Seated DB Press

:30 Plank Hold

10 DB Windmills

Push Press (1 Rep Max)

15 Minutes To Establish a 1RM Push Press

Metcon (Time)

For Time:

With a partner row 3000m (500m Intervals)

Metcon (AMRAP – Rounds and Reps)

While partner rows, complete as many rounds of 10 push-ups/20 sit-ups as possible

RX+ 10 HSPU/20 Medball Sit-up (20/14)

Buy-Out

Tabata Plank Hold (Weight if possible)