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
50ft KB Bottoms Up Carry (L)
10 Bottoms Up Press (5L/5R)
50ft KB Bottoms Up Carry (R)
10 Bottoms Up WindMills
Shoulder Press (4×2)
Every 3:00 Minutes For 9:00 Minutes (4 Sets) Complete 2 Strict Press @ 92%
*After each set of press, complete 5 Pull-ups (Tempo if possible @ 3111)
*Cut out if you did Wednesday Pull-up Wod
Metcon (Time)
For Time:
25 Calorie Row
50 Sit-ups
25 KB Swings (53/35)
20 Calorie Row
40 Sit-ups
20 KB Swings (53/35)
15 Calorie Row
30 Sit-ups
15 KB Swings (53/35)
10 Calorie Row
20 Sit-ups
10 KB Swings (53/35)
5 Calorie Row
10 Sit-ups
5 KB Swings (53/35)
RX+ KB Swings (70/53)
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies
*Tempo – 11X1 (Heavier than last week if possible)