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

500m Row @ 24 spm

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft Bottoms Up KB Carry (R)

10 Seated KB Bottoms Up Press

50ft Bottoms Up KB Press (L)

10 KB Windmills

Push Press (5×5)

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 Push Presses @ 70%

Metcon (Time)

For Time:

1000m Row (Buy-in)

10-8-6-4-2 Strict Press @ 70%

20 Weighted Sit-ups after each round of strict press (25/15# Plate)

RX+ Strict HSPU

Buy-Out

3 Rounds Not For Time:

10 DB Front Raises

10 DB Bent Over Flies