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

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Seated DB Press (Floor)

10 DB Windmills

Strict Press + 3 Push Press (4×1)

Every 2 Minutes For 6 Minutes (4 Sets) Complete 1 Strict Press + 3 Push Press (Work up to a peak set of the complex, note heaviest set)

Strict Press + Push Press (1x Max)

At 8 Minutes Complete 1 Strict Press + Max Push Press at final weight from part 1

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

40 Double Unders

20 DB Power Snatch (45/25)

10 Push-ups

RX+ KB Snatch (53/35), Ring Push-ups

Buy-Out

Tabata Plank Holds