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
50ft Bottoms Up KB Carry (Left)
10 Bottoms Up KB Press
50ft Bottoms Up KB Carry (Right)
10 Bottoms Up Windmills
Shoulder Press (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Strict Press @ 90%
Metcon (3 Rounds for reps)
EMOM For 12 Minutes (4 Rounds):
Minute 1 – 30 Double Unders
Minute 2 – 25 Sit-ups
Minute 3 – 20 Single Arm KB Snatch (53/35)
RX+ 60 Double Unders
Buy-Out
Shoulder/Lat Accessory:
4×12 Lateral Raises
4×12 Band Face Pull+ Rotation
4×5 Tempo Ring Rows @ 3133
Core Accessory:
Tabata V-Ups