Tuesday, April 14th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Internal Rotation + Lax Ball Pec

2 Minutes – Doorway or Band Pec Stretch

2 Minutes – Band Internal Rotation with Neck/SCM Stretch

Warm-up

Coaches Choice Dynamic Warm-up

Shoulder Press (1×10)

Shoulder Press (1×8)

Shoulder Press (1×6)

Shoulder Press (1×8)

Shoulder Press (1×10)

2) Single Arm DB Row (Tempo 30X1) – 10-10-10-10

*Starting with first working set of strict press, alternate movements every 2nd minute. Finish with final set of strict press. Start lighter on first sets of 10 and 8 and try and increase for second sets of 8 and 10.

Metcon (Time)

For Time:

750m Row

21-15-9

Push Press (135/95)

Pull-ups

750m Row

Extra Credit

4 Rounds – 10 Ring Dips/10-15 GHD Sit-ups

Posted in Workout of the Day.