CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Overhead/Lat Band Stretch
3 Minutes – Band or Plate Shoulder Warm-up
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50 Ft. Overhead Plate Carry
5-10 Pull-ups or Ring Rows
10 Single Arm KB Press
Shoulder Press (1×4)
Shoulder Press (1×2)
Shoulder Press (1×1)
Shoulder Press (1×1)
Shoulder Press (1×2)
Shoulder Press (1×4)
*Use first 2-3 sets to warm-up and attempt a new 1RM over the two singles, attempt to go heavier on the final sets of 2 and 4 as well.
Metcon (Time)
For Time:
50 Calorie Row
40 DB Push Press (45/25)
30 Pull-ups
20 DB Push Press (45/25)
10 Pull-ups
Extra Credit
Choose and complete 1 Additional Endurance WOD