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
50ft Bottoms Up KB Carry (Left)
10 Bottoms Up KB Press (5L/5R)
50ft Bottoms Up KB Carry (Right)
10 Bottoms Up KB Windmill (5L/5R)
Shoulder Press (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Strict Press @ 85-95%
*After each set of press, complete 5 strict pull-ups, weight and band assist as needed. Hit perfect range of motion on each rep with chin over bar vertically and horizontally
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
16 Single Arm DB Snatches (45/25)
12 Burpees
8 Toes to Bar
Buy-Out
5×10-15 GHD Sit-ups