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
3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
3 Wall Climbs
3 Kick to Handstand to Negative or Freestanding HS
Weight Shift in Handstand or HS Walk
Shoulder Press (5×1 )
Every 2nd Minute For 8 Minutes (5 Sets) Complete 1 Strict Press (Build up to a peak single for the day, note heaviest set)
Shoulder Press (Max Reps)
At 10 Minutes complete max reps at 75% of todays heaviest single
Metcon (Time)
For Time:
30 Calorie Row
30 Burpees
20 Calorie Row
20 Burpees
10 Calorie Row
10 Burpees
Buy-Out
3×1 Minute Chinese Plank Hold (Face Down)
*1 Minute Rest Between Rounds