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
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft KB Bottoms Up Carry (L)
10 KB Press (5L/5R)
50ft KB Bottoms Up Carry (R)
10 KB Windmills (5L/5R)
Shoulder Press (6×4)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Strict Press @ 68%
*After each set of press, complete 5 Strict Pull-ups (Weight if possible)
Metcon (3 Rounds for reps)
3 Rounds For Reps:
Minute 1: Max Calorie Row
Minute 2: Max Push Press (75/55)
Minute 3: Max Sit-ups
Minute 4: Rest
RX+ 95/65
Buy-Out
3 Rounds Not For Time:
10-12 DB Lateral Flies
10-12 DB Bent Over Flies