CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility/Band Hip Flexor Stretches
2 Minutes – OH Mobility/Stability Drills
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Seated DB Press
:30 Plank Hold
10 DB Windmills
Push Press (1 Rep Max)
15 Minutes To Establish a 1RM Push Press
Metcon (Time)
For Time:
With a partner row 3000m (500m Intervals)
Metcon (AMRAP – Rounds and Reps)
While partner rows, complete as many rounds of 10 push-ups/20 sit-ups as possible
RX+ 10 HSPU/20 Medball Sit-up (20/14)
Buy-Out
Tabata Plank Hold (Weight if possible)