Thursday, July 30th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats

2 Minutes – Band Lat/Shoulder Stretches

2 Minutes – DB or Plate Shoulder Stretches/Activation

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

5 Reverse Snow Angels

:30 Plank Hold

10 Bottoms Up KB Presses

Shoulder Press (5×2)

15 Minutes – Build to a peak set for the day, note heaviest set

Metcon (AMRAP – Reps)

Every 90 Seconds For 15 Minutes (10 Sets) Complete:

200m Sprint

10 KB Swings (53/35)

RX+ 70/53

*If you’re unable to complete runs and kb’s in under 90 seconds or are getting no rest…complete a new round every 2 minutes instead of 90 seconds

Extra Credit

3 Rounds Not For Time:

1 Minute Chinese Plank Hold (Face Down

20 GHD Sit-ups

Posted in Workout of the Day.