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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Bottoms Up KB Carry (R)
10 Seated KB Press (5 Each Side)/10 Around The Worlds
50ft Bottoms Up KB Carry (L)
10 Single Arm KB Swings (10 Each Side)
Shoulder Press (5×5)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Strict Press (Build to a peak set of 5 for the day)
Metcon (Time)
3 Rounds For Time:
21 DB Push Press (45/25)
42 Double Unders (3:1 Singles)
21 Burpees
RX+ 82 Double Unders
Buy-Out
Shoulder/Lat Accessory:
4×20 Lateral Raises
4×20 Band Face Pull+ Rotation
4×5 Tempo Ring Rows @ 3133
Core Accessory:
Tabata V-ups