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
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft KB Bottoms Up Carry (L)
Kick to HS Hold
50ft KB Bottoms Up Carry (R)
10 KB Press (5L/5R)
Shoulder Press (6×2)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Strict Press @ 71%
*After each set of press, complete 5 Strict Pull-ups (Weight if possible)
Metcon (AMRAP – Reps)
4 Rounds For Reps:
Minute 1: 200m Run
Minute 2: Max Alternating Single Arm Snatches (45/25)
Minute 3: Max Handstand Hold or Shoulder Touches (RX+)
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies
*Tempo – 11X1 (Heavier than last week if possible)