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
3 Wall Climbs
5 Kick To Handstand (Freestanding w/partner if possible)
10 Weightshift in Handstand, Shoulder Touch or Max Distance HS Walk
Push Press (5×3)
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 3 Push Presses @ 80%
Metcon (AMRAP – Reps)
EMOM For 15 Minutes (5 Rounds):
Minute 1: 15m/12w Calorie Row
Minute 2: 12 Push Press (115/75)
Minute 3: 9 Box Jumps Overs (30/24)
RX+ Sub 10 HSPU (Attempt 5 Strict/5 Kipping for as long as possible)
Score is Total Reps:
Men’s RX 180/RX+ 170
Women’s RX 165/RX+155
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies