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
3 Wall Climbs
5 Kick To Handstand (Freestanding w/partner if possible)
10 Weightshift in Handstand, Shoulder Touch or Max Distance HS Walk
Push Press (5×3)
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 3 Push Presses @ 80-85%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
15 Single Arm DB Snatch (45/25)
15 V-ups
Buy-Out
Shoulder/Lat Accessory:
4×5 Tempo Pull-ups @ 31X1
4×10 DB Lateral Flies
4×10 DB Front Raises
Core Accessory:
Tabata Hollow Rock/Hold