Tuesday, October 20th

CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats

2 Minutes – Box Lat/Shoulder Mobility + 10 Wall Slides

2 Minutes – Shoulder/T-Spine Mobility (Cat + Camels/T-Spine Reach/Scap Push-ups)

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Band Face Pulls

10 Lat Pull-Downs

10 Single Arm DB/KB Press + Windmill

Push Press (5×5 @ 70%)

EMOM For 10 Minutes (5 Sets of Each) Complete:

Even Minutes: 5 Push Press @ 70% of 1RM Push Press

Odd Minutes: 5 Strict Pull-ups (Weight as needed)

*If able, practice timing with touch and go on push press

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

20 Double Unders (40 Singles)

10 KB Swings (53/35)

5 Burpees

RX+ Double All Reps (40/20/10)

Buy-Out

5 Rounds:

250m Row

15-20 GHD Sit-ups