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
2-3 Wall Climbs
5 Kick to Handstand (Freestanding if possible)
10-20 Weight Shift in Handstand/Shoulder Taps or Handstand Walk
Push Press (5×3)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Start light and build to a peak set of 3 for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders (2:1 Singles)
20 Single Arm DB/KB Snatch (45/25 or 53/35)
10 Toes to Bar
RX+ 3 Rope Climbs for Toes to Bar
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Single Arm DB Row
10 Seated DB Press