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 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Bottoms Up Carry (L)
10 KB Around The World Rotations
50ft KB Bottoms Up Carry (R)
10 KB Windmills
Shoulder Press (6×6)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Strict Press @ 77%
Metcon (Time)
50-40-30-20-10
Double Unders
5-10-15-20-25
Burpees
Buy-Out
Shoulder/Lat Accessory:
4×5 Hand Over Hand Rope Pulls (Angled, Vertical or Decline with Feet on Box)
4×12 Bent Over Flies
4×18 Band Face Pulls
Core Accessory:
5×10-15 GHD Sit-ups