CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Lax Ball Lats, Pecs and Shoulder Blades

2 Minutes – Shoulder Activation Work (Bands or DB’s)

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Single Arm KB or DB Press

:30 Plank Hold

10 KB or DB Windmills

Shoulder Press (5×3)

Build up to a peak set for the day, note heaviest set

Metcon (Time)

3 Rounds For Time:

400m Run

15 Power Cleans @ 50-60% of 1RM

15 Lateral Burpees

RX+ 155/105

Extra Credit

3×6 Glute Ham Raise (Weight if possible)