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:
:30 HS Hold
10 Hollow Rocks
:30 Plank Hold
10 SuperMan
Push Press (5-4-3-2-1)
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete Push Presses:
Reps – 5-4-3-2-1 (Increasing each set, building to a heavy single for the day)
Metcon (4 Rounds for reps)
Rotating Tabatas:
8 Rounds For Total Reps of Each Movement:
1) Double Unders
2) V-Ups
3) Russian KB Swings (70/53)
4) Thigh Touches
RX+ Shoulder Touches From HS
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies
*Tempo – 11X1 (Heavier than last week if possible)