Thursday, January 12th


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 (5×2)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press (Start light and build to a peak set of 2 for the day)

Metcon (Time)

3 Rounds For Time:

400m Run

15 DB Push Press (45/25)

15 Toes to Bar

Buy-Out

5x Max Dead Hangs (Grip Work – Rest as needed after each set)

Posted in Workout of the Day.