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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Bottoms Up KB Carry (Left)
3 Wall Climbs
50ft Bottoms Up KB Carry (Right)
10 Bottoms Up KB Press
Shoulder Press (5×5)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Strict Press (Build to a peak set of 5 for the day)
Metcon (AMRAP – Reps)
EMOM For 12 Minutes (4 Rounds):
Minute 1 – 50 Double Unders (or max if -50)
Minute 2 – 25 Sit-ups
Minute 3 – 3 Wall Climbs
Sub :30 push-up plank hold + shoulder touch if no wall climb
Buy-Out
3 Rounds Not For Time:
10 DB Front Raise
10 DB Lateral Raise
10 DB Row