CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Quad Stretch + Glute Activation
2 Minutes – Band or DB Lat/Shoulder Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Single Arm DB Press
:30 Hollow Body Hold
10 DB Windmills
Push Press (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press (Build up to a peak set for the day, note heaviest set)
Metcon (4 Rounds for reps)
Tabatas:
8 Rounds of Each – 20 Seconds On/10 Seconds Off
Double Unders
Push-ups
Plank Hold (Weight If Possible)
Row (Calories)
*Complete all 8 rounds of each movement before moving on to the next