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