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
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Bottoms Up Carry (L)
10 Bottoms Up KB Press
50ft KB Bottoms Up Carry (R)
10 KB Around the Worlds
Shoulder Press (4×3)
Every 3:00 Minutes For 9:00 Minutes (4 Sets) Complete 3 Strict Press @ 89%
*After each set of press, complete 5 Tempo Pull-ups (Tempo @ 3111)
Annie’s on a Boat (Time)
25 Calorie Row
50 Sit-ups
20 Calorie Row
40 Sit-ups
15 Calorie Row
30 Sit-ups
10 Calorie Row
20 Sit-ups
5 Calorie Row
10 Sit-ups
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 up)