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
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Press
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Windmills
Push Press (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Push Press (Start at 75-80%, building to a heavy single for the day)
Push Press (1x Max Reps)
Then @ 10 minutes complete as many reps as possible at 75-80% of your heaviest single for the day
Metcon (Time)
For Time:
400m Run
25 KB Swings (53/35)
400m Run
20 KB Swings
400m Run
15 KB Swings
400m Run
10 KB Swings
400m Run
5 KB Swings
Buy-Out
5 Rounds Not For Time:
15-20 GHD Sit-ups
50ft Handstand Walk/20 Shoulder Touches/:30 Handstand Hold