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 (L)
10 Bottoms Up Press (5L/5R)
50ft KB Bottoms Up Carry (R)
10 Bottoms Up WindMills
Push Press (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Push Press (Build up to a heavy single for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
100m Single Arm DB Farmer’s Carry (50L/50R @ 45/25)
12 Single Arm DB Push Press (6L/6R @ 45/25)
12 Burpees
RX+ KB Carry/Push Press (53/35)
Buy-Out
Shoulder/Lat Accessory:
4×8 Tempo Ring Rows @ 31X2
4×8 Bent Over Flies
4×8 Single Arm DB Row
Core Accessory:
3×1 Minute Chinese Plank (Face Down)