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 Seated KB Press (5L/5R)
50ft KB Bottoms Up Carry (R)
10 KB Around The Worlds
Shoulder Press (4×4)
Every 3:00 Minutes For 9:00 Minutes (4 Sets) Complete 4 Strict Press @ 86%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
20 KB Swings (53/35)
5 Strict Pull-ups
RX+ 5 Muscle-ups
Buy-Out
Shoulder/Lat Accessory:
4×10 Tempo Ring Rows @ 31X2
4×10 Bent Over Flies
4×10 Single Arm DB Row
Core Accessory:
3×1 Minute Chinese Plank (Face Down)