Thursday, December 21st


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 KB Bottoms Up Carry (Right)

10 KB Bottoms Up Press

50ft KB Bottoms Up Carry (Left)

10 KB Bottoms Up Windmills

Push Press (5×5)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Push Press (Start light and build to a peak set of 5 for the day)

Metcon (Time)

3 Rounds For Time:

20m/16w Calorie Row

40 Sit-ups

10 Alternating Turkish Get-ups (35/20)

RX+ Turkish Get-ups (45/25)

Buy-Out

Shoulder/Lat Accessory:

4×12 Alternating Single Arm DB Bench Press

4×10 Cuban Press

4×10 (Each Side) Single Arm DB Row

Core Accessory:

Tabata V-ups