Thursday, July 28th


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 Rounds:

50ft Bottoms Up KB Carry (R)

10 Seated KB Bottoms Up Press

50ft Bottoms Up KB Press (L)

10 KB Windmills

Push Press (5×4)

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 4 Push Presses @ 75%

Metcon (No Measure)

0-3 Minutes – Max Effort 400m Run

3-4 Minutes – Max Double Unders

5-6 Minutes – Max KB Swings (53/35)

7-10 Minutes – Max Effort 400m Run

10-11 Minutes – Max KB Swings (53/35)

12-13 Minutes – Max Double Unders

14-17 Minutes – Max Effort 400m Run

Buy-Out

3 Rounds Not For Time:

10 DB Front Raises

10 DB Bent Over Flies

Posted in Workout of the Day.