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

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft KB Bottoms Up Carry (L)

10 KB Press (5L/5R)

50ft KB Bottoms Up Carry (R)

10 KB Windmills (5L/5R)

Shoulder Press (6×4)

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Strict Press @ 68%

*After each set of press, complete 5 Strict Pull-ups (Weight if possible)

Metcon (3 Rounds for reps)

3 Rounds For Reps:

Minute 1: Max Calorie Row

Minute 2: Max Push Press (75/55)

Minute 3: Max Sit-ups

Minute 4: Rest

RX+ 95/65

Buy-Out

3 Rounds Not For Time:

10-12 DB Lateral Flies

10-12 DB Bent Over Flies