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)