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
2-3 Minutes Jump Rope/Double Under Practice
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 (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Push Press (Start light and build to a peak set of 1 for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders (2:1 Singles)
20 KB Swings (53/35)
10 Ring Dips
RX+ 80 Double Unders and 10 HSPU
Buy-Out
5x Max Dead Hangs (Grip Work – Rest as needed after each set)