Thursday, May 26th

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 @ 22-24 SPM

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Hollow Rocks

3 Kick to Handstand Hold (Freestanding if possible) or Wall Climb Hold

50ft HS Walk or 10 Weight Shift in HS/Shoulder Touch

Shoulder Press (6×3)

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 3 Strict Press @ 80%

*After each set of press, complete 5 Pull-up Negatives (Start with chin over bar 3-5 second negative)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
*3:1 Singles or Scale Double Under Reps To Your Ability

Buy-Out

3 Rounds Not For Time:

10 DB Front Raises

10 DB Bent Over Flies

*Tempo – 11X1 (Heavier than last week if possible)

Posted in Workout of the Day.