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
100ft OH Plate Carry
10 Seated DB Press
100ft OH Plate Carry
10 DB Windmill (5L/5R)
Shoulder Press (6×8)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Strict Press @ 62%
*After each set of press, complete 8-10 Single Arm DB Row’s (Heaviest possible)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
50 Double Under Buy-In (150 Singles)
21 Sit-ups
15 Box Jumps (24/20)
9 Push Press (115/75)
RX+ 100 Double Under Buy-in/Push Press (135/95)
Buy-Out
Tabata Hollow Rock