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 (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press (Start light and build to a peak set of 2 for the day)
Metcon (Time)
3 Rounds For Time:
400m Run
15 DB Push Press (45/25)
15 Toes to Bar
Buy-Out
5x Max Dead Hangs (Grip Work – Rest as needed after each set)