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