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
50ft KB Bottoms Up Carry (L)
10 Bottoms Up Press (5L/5R)
50ft KB Bottoms Up Carry (R)
10 Bottoms Up WindMills
Shoulder Press (5×2)
Every 2:30 Minutes For 10:00 Minutes (5 Sets) Complete 2 Strict Press @ 92%
*After each set of press, complete 5 Tempo Pull-ups @ 3111
*Cut out if you did Wednesday Pull-up Wod
Metcon (3 Rounds for reps)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Max Double Unders
Minute 2: Max Sit-ups
Minute 3: Max Rep Push-ups
RX+ Max Rep HSPU
Buy-Out
Shoulder/Lat Accessory:
4×8 Tempo Ring Rows @ 31X2
4×8 Bent Over Flies
4×8 Single Arm DB Row
Core Accessory:
3×1 Minute Chinese Plank (Face Down)