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 KB Bottoms Up Carry (Right)
10 KB Bottoms Up Press
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Windmills
Push Press (5×5)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Push Press (Start light and build to a peak set of 5 for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
21 Sit-ups
15 KB Swings (53/35)
9 Shoulder to OH (115/75)
RX+ KB Swings (70/53) and Push Press (135/95)
Buy-Out
3 Rounds Not For Time:
10 DB Lateral Raises
10 Band Face Pulls
10 Ring Rows