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 Bottoms Up KB Carry (Left)
3 Wall Climbs
50ft Bottoms Up KB Carry (Right)
10 Bottoms Up KB Press
Shoulder Press (5×3)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Strict Press (Build to a peak set of 3 for the day)
Metcon (Time)
3 Rounds For Time:
21 Push Press (75/55)
42 Double Unders
21 Lateral Burpees
RX+ Push Press (95/65) and 63 Double Unders
Buy-Out
3 Rounds Not For Time:
10 DB Front Raise
10 DB Lateral Raise
10 DB Row