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:
10 Single Arm Press
:20 Hollow Body Hold
10 DB Windmills
Shoulder Press (5×3)
Build up to a peak set for the day, note heaviest set
Metcon (Time)
For Time:
21-15-9
Push Press (115/75)
Toes to Bar
*After each round complete 200m shuttle sprint (2x100m)
RX+ Push Press (135/95)
Buy-Out
Tabata Hollow Body Hold