CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Band Lat/Shoulder Stretches
2 Minutes – DB or Plate Shoulder Stretches/Activation
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
5 Reverse Snow Angels
:30 Plank Hold
10 Bottoms Up KB Presses
Shoulder Press (5×2)
15 Minutes – Build to a peak set for the day, note heaviest set
Metcon (AMRAP – Reps)
Every 90 Seconds For 15 Minutes (10 Sets) Complete:
200m Sprint
10 KB Swings (53/35)
RX+ 70/53
*If you’re unable to complete runs and kb’s in under 90 seconds or are getting no rest…complete a new round every 2 minutes instead of 90 seconds
Extra Credit
3 Rounds Not For Time:
1 Minute Chinese Plank Hold (Face Down
20 GHD Sit-ups