Thursday, January 7th


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 Hamstring 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:

2 Wall Climbs

4 Kick to Handstand/Freestanding if possible

8 Shoulder Touch/Weight Shift in HS/HS Walk

Shoulder Press (5×5)

Build up to a peak set for the day, note heaviest set

Metcon (Time)

3 Rounds For Time:

500m Row

45 Sit-ups

15 Ring Dips

Buy-Out

Tabata Hollow Body Hold

Posted in Workout of the Day.