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 Rounds:
50ft Bottoms Up KB Carry (R)
10 Seated KB Bottoms Up Press
50ft Bottoms Up KB Press (L)
10 KB Windmills
Push Press (5×4)
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 4 Push Presses @ 75%
Metcon (No Measure)
0-3 Minutes – Max Effort 400m Run
3-4 Minutes – Max Double Unders
5-6 Minutes – Max KB Swings (53/35)
7-10 Minutes – Max Effort 400m Run
10-11 Minutes – Max KB Swings (53/35)
12-13 Minutes – Max Double Unders
14-17 Minutes – Max Effort 400m Run
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies