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 (Right)
10 Bottoms Up KB Press
50ft Bottoms Up KB Carry (Left)
10 Bottoms Up KB Windmills
Push Press (6×5)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 5 Push Press @ 70-75% and 5 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
7 Ring Dips
14 KB Swings (53/35)
28 Double Unders
RX+ 3 Muscle-up + 2nd Dip, KB Swings (70/53) and 50 Double Unders
Buy-Out
5 Rounds Not For Time:
10-15 GHD Sit-ups
Max HS Walk or HS Hold