Thursday, January 5th

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

2-3 Wall Climbs

5 Kick to Handstand (Freestanding if possible)

10-20 Weight Shift in Handstand/Shoulder Taps or Handstand Walk

Push Press (5×3)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Start light and build to a peak set of 3 for the day)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

40 Double Unders (2:1 Singles)

20 Single Arm DB/KB Snatch (45/25 or 53/35)

10 Toes to Bar

RX+ 3 Rope Climbs for Toes to Bar

Buy-Out

3 Rounds Not For Time:

10 DB Front Raises

10 Single Arm DB Row

10 Seated DB Press

Posted in Workout of the Day.