CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Internal Rotation + Lax Ball Pec
2 Minutes – Doorway or Band Pec Stretch
2 Minutes – Band Internal Rotation with Neck/SCM Stretch
Warm-up
Coaches Choice Dynamic Warm-up
Shoulder Press (1×10)
Shoulder Press (1×8)
Shoulder Press (1×6)
Shoulder Press (1×8)
Shoulder Press (1×10)
2) Single Arm DB Row (Tempo 30X1) – 10-10-10-10
*Starting with first working set of strict press, alternate movements every 2nd minute. Finish with final set of strict press. Start lighter on first sets of 10 and 8 and try and increase for second sets of 8 and 10.
Metcon (Time)
For Time:
750m Row
21-15-9
Push Press (135/95)
Pull-ups
750m Row
Extra Credit
4 Rounds – 10 Ring Dips/10-15 GHD Sit-ups